CrossFit Prototype , Integrated Martial Arts – CrossFit
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)