CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

deadbugs

side lying windmills

hip opener

spiderman complex

4 point squat

2 Rounds of:

5 front plate squats

5 RKC plank

5 push up

10 supermans

Back Squat (10 min to establish 5 RM)

McGymnasty (Time)

3 RFT

50 Air squats (20 alternating pistols Rx+)

30 push ups (15 HSPU Rx+)

10 burpees (10 burpee pull ups)