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Run DMC

July 9, 2019 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

50s Row or Bike

:20s Deadhang, with 5-7 Scap Retractions – Video + Wrist Stretches on Box – Video

50s Row or bike

16 Hollow Rocks – Video

50 s Row or Bike

12 Suitcase Deadlifts (6/side) – Video

50s Row or Bike

8 Pausing Hip Extensions (2s at top)

5-4-3-2-1:

Walkouts – Video

Spiderman + Reach – Video

After each set, 10-15s HS Hold Stretch – Video

Gymnastic Strength

Not for Time:

1:00 Light Row + 60% of Max Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Reps

1:00 Light Row + 50′ HS Walk

WOD

Metcon (Time)

4 Rounds:

200 Meter Run, 8 Bar Muscle-Ups

200 Meter Run, 12 DB Power Snatches

Dumbbell Pounds – 70/50

Midline

On the Minute x 9 (3 Rounds):

Minute 1 – Strict TTB

Minute 2 – GHD Static Hold – Belly Up (Supine) – Video

Minute 3 – Banded Good Mornings – Video





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