CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
walk the dog
active hamstring
spiderman complex
lateral lunge w/ shoulder flexion
2 Rounds of:
10 band pull aparts
10 KBS
10 mini band walks
15 DUs
Sumo Deadlift (3 x 5 building)
Stump the Trump (Time)
3 RFT
60 DUs
50 KBS (53/35lb) (70/44lb Rx+)
40 Sit ups (20 toe to bar Rx+)