CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

active hamstring

walk the dog

pike pass through

spiderman complex

lateral lunge w/ shoulder flexion

wall facing slides/back to wall sf

2 Rounds of:

10 DUs

5 BB RDL

5 extension

5 high pulls

5 power cleans

5 OHP +5 PP + 5PJ

Overhead Press (3 x 8 Building)

On the 3’s (AMRAP – Reps)

Every 3 minutes for 18 minutes (6 rounds total):

5 Clean and Jerk (135/95lb) (165/105lb Rx+)

30 DUs (50 DUs Rx+)