CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
200m run
walk the dog
rocking childs pose
active hamstring
spiderman complex
2 Rounds of:
10 band pull aparts
10 RDL
10 bent over row
Deadlift (4 x 5 @70% across)
Run and Lift (Time)
3 RFT
400m run
9 Deadlifts (225/135lb) (275/185lb Rx+)