CrossFit Prototype , Integrated Martial Arts – CrossFit

View Public Whiteboard

Shoulder Press (Find a heavy single )

Doug (AMRAP – Reps)

20 min “Skill it and Kill it”

Pick 2-3 movements you want to improve on

1 Monostructural (DU, Rowing etc)

1 Gymnastics (T2B, Handstand hold etc)

1 Weightlifting (Clean, Snatch etc)

2 movement= 10 min EMOM (5 rds each movement)

3 movement= 12 min EMOM (4 rds each movement)

*Keep reps low and PERFECT if skilling
Post PRs and new accomplishments on board!