CrossFit Prototype , Integrated Martial Arts – CrossFit
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