CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT
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