CrossFit Prototype , Integrated Martial Arts – CrossFit
Front Squat (Establish a 1RM/ heavy single (12-15 min))
Wideouts (Calories)
Rowing intervals
:30 on/ 2:00 rest x 8
*Score total calories; intensity 90%+
Rowing intervals
:30 on/ 2:00 rest x 8
*Score total calories; intensity 90%+