CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT
Metcon: 1 round every 2 minutes.
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Warm-up (No Measure)
- Walk the Dog
- Pike Pass Through
- PVC Lat Stretch
- Wall Facing Slides & Back to Wall
- 10 plank push up
- 10 push ups
- 10 band pull aparts
Push Press (5 x 3 building starting at 70%)
Rocky Road (5 Rounds for reps)
- 30 DU (50 DU Rx+)
- 15 push ups
- 9 Shoulder to overhead ( 95 / 65 Rx ) ( 135 / 95 Rx + )