CrossFit Prototype , Integrated Martial Arts – CrossFit
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)