CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT

Metcon: 1 round every 2 minutes.

View Public Whiteboard

Warm-up (No Measure)

  • Walk the Dog
  • Pike Pass Through
  • PVC Lat Stretch
  • Wall Facing Slides & Back to Wall
  • 10 plank push up
  • 10 push ups
  • 10 band pull aparts

Push Press (5 x 3 building starting at 70%)

Rocky Road (5 Rounds for reps)

  • 30 DU (50 DU Rx+)
  • 15 push ups
  • 9 Shoulder to overhead ( 95 / 65 Rx ) ( 135 / 95 Rx + )