CrossFit Prototype , Integrated Martial Arts – CrossFit

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Forward Lunge (4×5 each leg (front rack w/ BB) build)

Feet start under hips, step forward and lunge, push back and come to standing position. Avoid overextension of the lower back and make sure you are maintaing relatively vertical shins with ribs down and chin packed

Ring Dips (4×5 (strict; load is appropriate))

Strictly Doubles (AMRAP – Reps)

9 min AMRAP

10 strict OH press (50% BW Rx)

50 DUs