CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT

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Warm-up (No Measure)

  • Deep squat lat stretch
  • Walk the dog
  • Pike pass through
  • Rocking hip flexor
  • Back to wall shoulder flexion
  • Wall facing slides

2 Rounds of:

  • 5/5 inline lunges
  • 10 band pull aparts
  • 10 DUs

Single leg step up (4 x 6 each leg)

Pull-ups (4 x 3 (build if necessary))

That Shoulder Lat Pump (AMRAP – Reps)

  • 10 min AMRAP
  • 10 shoulder to OH (115/75lb) (155/105lb Rx+)
  • 12 pull ups (C2B Rx+)
  • 30 DUs