CrossFit Prototype , Integrated Martial Arts – CrossFit
Front Squat (12 min to find 3 RM )
Prog 1 v.1 (No Measure)
12 min EMOM
10 Cal row
12 Burpees
14 KBS (53/35lb) (70/44lb Rx+)
*For BRING A FRIENDs
Min 1- 10 cal row
Min 2- 10 burpees
Min 3- Rest… repeat if they can do KBS, 10 KBS
*This workout is going to be progressively building each week, adding a round per week for 4 weeks. Please record time it takes to complete each round as this will be a tracking method for intensity purposes in note section
*If programmed volume was done as Rx, hit Rx button with no other measure other than times in notes