CrossFit Prototype , Integrated Martial Arts – CrossFit
Bench Press (3×8 (building each set); last set heaviest)
RDL (3×6; slow and controlled; build each set)
Body Weight Buddies (Time)
10-1
Push Up (strict for Rx; no worming)
Pistol Squat (total not each leg; alternate legs)- Scale to side step up; can do 5 in a row on 1 side and 5 on the other
Box Jump (24/20in)