CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT
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