CrossFit Prototype , Integrated Martial Arts – CrossFit

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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 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