CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT

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Warm-up (No Measure)

  • 200m run
  • Walk the dog
  • Pike pass through
  • Active hamstring
  • Inchworm
  • Spider-Man

2 Rounds of:

  • SNATCH GRIP
  • RDL
  • DL
  • Extension
  • High pull
  • Muscle snatch
  • 10 front plate squats

Power Snatch + Hang Power snatch + High hang Snatch (4 x 1 building)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rest 5 mins

800m or CFP Lap or 1000 m row buy out not for time