CrossFit Prototype , Integrated Martial Arts – CrossFit

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Landmine Press (3×6 each arm)

Barbell Hip Thrust (3×15)

Espresso Shot (3 Rounds for reps)

:30/:30×5 each; cycle through each movement (:30 row, then :30 rest; :30 Box jump then :30 rest, :30 WBS, :30 rest etc..)

Row cal

Box Jump (24/20in)

WBS (20/14lb) (10ft/9ft height)

*Score total reps for each movement TOTAL