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Breakfast Club

October 8, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up (No Measure)

“DUB”tober: 10 minute double under practice

Every 2 min do 15 sit-ups 5 walk outs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down

Sets: 45-50-55-55-55% of 1RM Deadlift

WOD

Metcon (AMRAP – Reps)

5 Rounds of AMRAP 1:30:

25 Double Unders

6 Deadlifts (225/155)

25 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds
Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

If there is time…

20 Minute Bike Recovery Effort

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions





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