MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Assault Bike

5 Walkouts Video

15 Second Superman Hold Video

1 Rounds:

20 AbMat Sit-ups

15 Air Squats

10 Push-ups

5 Strict Pull-ups

Barbell Warmup Video

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Gymnastics

5 Rounds For Time:

4 Toes to Bar + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups

*Every Break: 150 Meter Row

If You are Subbing for Chest to Bars & Bar Muscle-ups, Complete the Following Complex:

6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups

Weightlifting

Shoulder Press

5 Sets of 3

WOD

Metcon (AMRAP – Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike Calories

Strict Handstand Push-ups

Assault Bike Calories
You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

Midline

3 Sets, Not For Time:

7 Inchworms

21 GHD Sit-Ups