CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT
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)