CrossFit Prototype , Integrated Martial Arts – CrossFit
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!