CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
active hamstring
deadbugs
rocking hip flexor
spiderman complex
2 Rounds of:
10 alternating lunges
10 BB RDL
10 bent over rows
Deadlift (4 x 4 @ 75% across)
Rock Solid AB (12 Rounds for calories)
AB :10/1:30 rest (x12)