CrossFit Prototype , Integrated Martial Arts – CrossFit
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+)