CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT

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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)