CrossFit Prototype , Integrated Martial Arts – CrossFit

View Public Whiteboard

Warm-up (No Measure)

deadbugs

rocking hip flexor

spiderman complex

lateral lunge w/ shoulder flexion

4 point squat

2 Rounds of:

10 band pull aparts

5 front plate squat w/ pause

5/5 front rack lunges

5 OHP +5 PP+ 5PJ

Front Squat (3 x 8 building)

All Barbell (AMRAP – Reps)

12 min AMRAP

12 front rack lunges (6 on each leg) (95/65lb Rx) (135/95lb Rx+)

8 burpee over bar

6 shoulder to OH (same weight as Lunges)