CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT
Warm-up (No Measure)
- Side lying windmills
- Active hamstring
- Rocking hip flexor
- Pike pass through
- Spider-Man
- 2 rds
- 5 strict push ups
- 10 KBS
- 20 hollow body rocks
Bench Press (3×10 (building; tempo count 4:1:1))
12 Minutes of 52 (AMRAP – Reps)
- 12 min AMRAP
- 7 toe to bar
- 15 push ups
- 30 KBS (53/35lb)