CrossFit Prototype , Integrated Martial Arts – CrossFit
Metcon (AMRAP – Reps)
10 min EMOM
Odd min- :30 Hold Handstand hold on wall (Scaling back further would be Pike/Yoga Push up/Strict push up; same rep scheme)-5-10 HSPU Rx+
Even min- 15 Ring Rows (Rx+ 3-6 Muscle Ups)
Proprietary Blend (AMRAP – Reps)
10 min AMRAP
5 S2OH (135/95lb)
10 Burpees
15 Box Jumps (24/20in)