CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
pike pass through
rocking hip flexor
deadbug progression— wall press w/ breathing 5/5
PVC pipe lat stretch
wall facing slide/back to wall shoulder flexion
10 band pull aparts
2 Rounds:
5 OHP
5 Push press
Push Press (10 min to establish 5RM)
Feel The Bern! (5 Rounds for calories)
:30 Max Effort Assault Bike x 5
3:30 min rest between each set