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August 14, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

General Warmup

500 Meter Row

400 Meter Run

2 Rounds:

30 Seconds Samson Stretch Video

15 Glute Bridges Video

30 Seconds Cossack Squats Video

15 Air Squats

Barbell Warmup Video

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

Barbell Cycling

Metcon (Time)

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Barbell – 155/105

Midline

3 Giant Sets:

9 Suitcase Deadlifts (Each Side)

15 Weighted Glute Bridges

30 Banded Pull-Aparts

Rest 2 Minutes Between





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