CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

walk the dog

active hamstring

spiderman complex

lateral lunge w/ shoulder flexion

2 Rounds of:

10 band pull aparts

10 KBS

10 mini band walks

15 DUs

Sumo Deadlift (3 x 5 building)

Stump the Trump (Time)

3 RFT

60 DUs

50 KBS (53/35lb) (70/44lb Rx+)

40 Sit ups (20 toe to bar Rx+)