CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT
Warm-up (No Measure)
- walk the dog
- pike pass through
- rocking hip flexor
- spider man complex
- PVC Lat and front rack stretch
2 Rounds:
- 5 Inline lunges
- 10 Band Pull aparts
- 10 plank push ups
Bulgarian split squat (4 x 6 each side (building))
Single Arm DB row (4 x 10 each side (building))
The Nutella Swirl (AMRAP – Reps)
- 10 min AMRAP
- 16 Front Rack Lunge (95/65 Rx) (135/95 Rx+)
- 12 T2B