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BlockBuster

August 9, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

1Rounds:

10 Calorie Bike

10 Reverse Lunges (5 Each Leg)

10 Air Squats

2 Rounds:

8 Push-ups

4 Strict Pull-ups

200 Meter Run

Barbell Warmup Video

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Barbell Cycling

10-Rep Touch & Go Power Clean

Take 2-4 Attempts @ Heavier Sets of 10 after some warm up sets

WOD

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief” (175/125)
The Chief

3 Power cleans

6 Push-ups

9 Squats

Gymnastic Strength

3 Giant Sets:

Max Strict Handstand Push-ups

50′ Dumbbell Front Rack Walking Lunge

Max Strict Handstand Push-ups

Rest 2 Minutes Between Sets





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