CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT
Warm-up (No Measure)
- 200m run
- Walk the dog
- Pike pass through
- Active hamstring
- Inchworm
- Spider-Man
2 Rounds of:
- SNATCH GRIP
- RDL
- DL
- Extension
- High pull
- Muscle snatch
- 10 front plate squats
Power Snatch + Hang Power snatch + High hang Snatch (4 x 1 building)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Rest 5 mins
800m or CFP Lap or 1000 m row buy out not for time