CrossFit Prototype , Integrated Martial Arts – CrossFit
Metcon (AMRAP – Reps)
10 min EMOM
Odd Min- Toe to bar (5-15 UB)
Even min- Hollow body hold (:45 sec)
*Score T2B reps
Swing Set (AMRAP – Reps)
9 min AMRAP
75 KBS (Russian 53/35lb)
150 DU’s (Scale volume accordingly to try to get 1 Rd in. Scale to 100 or 50 DUs
Buy out:
15 reverse crunches
1:00 farmers carry
side plank :45/:45
3 RNFT