CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
wrist mob
active hamstring
walk the dog
deadbugs
rocking hip flexor
spiderman complex
front rack mob
5 front plate squat
5 RKC plank
5 front squat
15 mini band walk
Front Squat (15 mins to establish 5 RM)
Double Joy (2 Rounds for reps)
4 min AMRAP rest 2 min and repeat
10 burpee box jumps (24/20in)
10 WBS (20/14lb)