CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT

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Warm-up (No Measure)

  • 200m run
  • Walk the dog
  • Active hamstring
  • Deadbugs
  • Spider-Man complex
  • 4 point squat

2 Rounds of:

  • 5 front plate squats
  • 5 RKC planks
  • 10 band pull aparts

Back Squat (3 x 10 building (start at 65-70%))

800 for 30 (Time)

  • 3 RFT
  • 800m run (CFP lap)
  • 30 cal row

*27 min cap