CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

run 200m

walk the dog

active hamstring

pvc pipe lat stretch/disloactes

wall facing slides/b2wsf

2 Rounds of:

10 KBS

5 strict pull ups

5 SG RDL

5 extensions

5 high pulls

Power Snatch (4×1 complex (high hang, above knee) building)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups