CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT

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Warm-up (No Measure)

  • walk the dog
  • pike pass through
  • rocking hip flexor
  • spider man complex
  • PVC Lat and front rack stretch

2 Rounds:

  • 5 Inline lunges
  • 10 Band Pull aparts
  • 10 plank push ups

Bulgarian split squat (4 x 6 each side (building))

Single Arm DB row (4 x 10 each side (building))

The Nutella Swirl (AMRAP – Reps)

  • 10 min AMRAP
  • 16 Front Rack Lunge (95/65 Rx) (135/95 Rx+)
  • 12 T2B