CrossFit Prototype , Integrated Martial Arts – CrossFit

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Snatch Grip Deadlift (3×5 (build each set))

Tabing (4 Rounds for reps)

Tabatta :20/:10 x 8 each exercise in a row (so :20/:10 push ups x8 then :20/:10 sit ups x 8..etc)

(16 min total)

Push ups

Sit ups

Air squats

Shuttle sprint

(20ft and back; can be done in parking lot or inside gym from PROTOTYPE wall going to Rig and back; every 20ft is a rep)

*score each exercises total reps