CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT
Warm-up (No Measure)
- active hamstring
- side lying windmill
- hip opener
- spiderman complex
- inchworm w/ push up
2 rounds:
- 5 strict push ups
- 5 RDL
- 5 clean ext
- 5 power clean
- 5 front squat
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
- Deadlift ,1.5 Body Weight
- Bench Press, Body Weight
- Clean, 3/4 Body Weight