CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT

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Warm-up (No Measure)

  • 200 m run
  • Walk the dog
  • Rocking hip flexor
  • Deadbugs
  • PVC pipe last stretch
  • Wall facing slides + back to wall shoulder flexion

2 Rounds of:

  • 20 hollow body rocks
  • 10 band pull aparts
  • 5 OHP

Split Jerk (4 x 2 @ 70% across)

Run to the Bars (Time)

  • 4 RFT
  • 400m run
  • 15 Toe to bar

*22 min cap