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Primer Wednesday

October 9, 2019 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

EMOM 9:

Minute 1: 1 Minute Easy Machine

Minute 2: 1 Minute Inchworms Video

Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

DUB”tober: max number of double unders in 3 minutes and then record your number on the white board under week 2

WOD

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Bike





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