CrossFit Prototype , Integrated Martial Arts – CrossFit
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)