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July 10, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round:

12 Light Calorie Assault Bike

12 Spidermans (6/each) – Video

9 Moderate Calorie Assault Bike

50′ Single Arm Overhead Carry (25′ each)- Video

6 Fast-ish Calorie Assault Bike

6 Inchworms – Video

1 Round:

1:00 Thoracic Opener (Barbell) – Video

5 Barbell Strict Presses

1:00 Wrist Stretches on Box – Video

5 Barbell Push Presses

Barbell Cycling

All with a running clock:

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 135-155-185-155-135

Female Pounds – 95-105-125-105-95

WOD

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

… Directly into:

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

50/35 Calorie Assault Bike





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