CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT
Warm-up (No Measure)
- 200m run
- Walk the dog
- Active hamstring
- Deadbugs
- Spider-Man complex
- 4 point squat
2 Rounds of:
- 5 front plate squats
- 5 RKC planks
- 10 band pull aparts
Back Squat (3 x 10 building (start at 65-70%))
800 for 30 (Time)
- 3 RFT
- 800m run (CFP lap)
- 30 cal row
*27 min cap