CrossFit Prototype , Integrated Martial Arts – CrossFit
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