CrossFit Prototype , Integrated Martial Arts – CrossFit
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