CrossFit Prototype , Integrated Martial Arts – CrossFit

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Single leg Hip Thrust (3×10 (2 sec pause at top))

Ring Rows (3×15 (controlled tempo))

Breakdance Champion (3 Rounds for reps)

EMOM 15

Min 1: 20 KB front rack alternating lunges (26lb/44lb; 2 KB 1 in each arm Rx)

Min 2: 7 strict Pull up (3-6 MU Rx+)

Min 3: 200ft farmers carry