CrossFit Prototype , Integrated Martial Arts – CrossFit

View Public Whiteboard

Warm-up (No Measure)

active hamstring

deadbugs

rocking hip flexor

spiderman complex

2 Rounds of:

10 alternating lunges

10 BB RDL

10 bent over rows

Deadlift (4 x 4 @ 75% across)

Rock Solid AB (12 Rounds for calories)

AB :10/1:30 rest (x12)