Resources

Encore

July 5, 2019 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Not for Time, and at a Controlled Intensity:

3 Rounds:

15/12 Calorie Row

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

12/9 Calorie Ski Erg

10 Russian KBS + 25 Double-Unders

Gymnastics

Muscle-ups

Weightlifting

Back Squat

4 Rounds:

9 Back Squats – 70% of 3RM Back Squat

WOD

Metcon (Time)

3 Rounds:

50′ Handstand Walk

40/30 Calorie Row

50′ Handstand Walk

10 D ball over Shoulder 100/75





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.