CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
side lying windmills
pike pass through
walk the dog
rocking hip flexor
deep squat lat stretch
2 Rounds of:
5 push ups
10 band pull aparts
10 plank push up
20 hollow body rocks
Bench Press (3 x 8 building (SLOW TEMPO))
3 secs down; 2 sec pause; 2 secs up
You Pick 2 (2 Rounds for reps)
10 min EMOM
Option 1:
Single unders
Double Unders
Triple Unders??
-you choose the volume for 1 minute
Option 2:
Sit ups
Knee to chest
Kipping toe to bar
Strict Toe to bar (no kip; Kipping T2B accessory)
-you choose volume for 1 minute