CrossFit Prototype , Integrated Martial Arts – CrossFit

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Push Press (Heavy Single or 1 Rep Max (if applicable))

Swinging in the New Year (AMRAP – Reps)

10 min AMRAP

Ladder x 1 HSPU and 3 KBS (53/35lb russian)

1 HSPU

3 KBS

2 HSPU

6 KBS

3 HSPU

9 KBS

4 HSPU

12 KBS…
HSPU Scale:

Progressive Handstand Hold

Pike Push Up

Strict Push Up