CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT

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Warm-up (No Measure)

  • active hamstring
  • side lying windmill
  • hip opener
  • spiderman complex
  • inchworm w/ push up

2 rounds:

  • 5 strict push ups
  • 5 RDL
  • 5 clean ext
  • 5 power clean
  • 5 front squat

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

  • Deadlift ,1.5 Body Weight
  • Bench Press, Body Weight
  • Clean, 3/4 Body Weight