CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
Deep squat with lat stretch
deadbugs
walk the dog
pike pass through
wall facing slides
back to wall shoulder flexion
2 Rounds of:
5 pike push ups
10 plank push ups
10 ring rows
Single Arm DB row (3 x 12 each arm (may use KB))
Half Kneeling banded rotations (3 x 8 each side)
Knee that is down that is where resistance comes from. Deep breath in, after rotation, exhale in position
You Pick Dos or Deux! (2 Rounds for reps)
Movement 1:
Max Push up
:30 Handstand hold
10 HSPU (scale volume as another option)
25 ft Handstand walk
Movement 2:
15 Ring Row
:45 farmers carry
5 bar MU
Pick 1 movement from each.
Min 1: Choice from Movement 1
Min 2: Choice from Movement 2