CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

side lying windmills

pike pass through

dead bugs

deep squat w/ lat stretch

20 hollow body rocks

10 push ups

10 plank push ups

Chin Up (4 x 4)

Turkish Get Up (4 x 2 each side)

Tabatta Times (4 Rounds for reps)

:20/:10×8 each movement

Push Up (HSPU Rx+)

Hollow body hold

Strict Pull up

Slam Ball

Gymnastics