CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT

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Warm-up (No Measure)

  • active hamstring
  • rocking child’s pose
  • rocking hip flexor
  • spider-man

2 Rounds of:

  • 5 BB RDL
  • 5 extensions
  • 5 high pulls
  • 5 muscle cleans from the hang

Deadlift (5 x 4 @ 80% across)

Only 36 they said… (Time)

  • 15-12-9
  • Hang Power Cleans (135/95) (165/105 Rx+)
  • Lateral Burpees
  • Box Jumps (24/20)