CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

row 15 cals

active hamstring

pike pass through

wall press w/ breathing

wall slides/back to wall shoulder flexion

2 ROunds of:

10 band pulls

10 bent over rows

5 OHP

5 Push press

5 push jerk

Push Jerk (10 min to establish 5RM)

200m row repeats x 10 (1:00 rest between each) (10 Rounds for time)

200m row repeats x 10 (1:00 rest between each)