CrossFit Prototype , Integrated Martial Arts – CrossFit

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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