October 10, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up (No Measure)


5 Pull-ups

10 push-ups

15 squats


Choice A: 10×30 double unders

Choice B: 10 attempts at max unbroken – rest as needed between sets


Each Pair of exercises will be done in compound sets.Tempo for the lifts this week will be 2 sec down and up. Rest 1 min between set. Choose a weight where the last 2 reps give you difficulty.

Chest Press 12-12-12-6

Ring Fly 4×15

Single arm Db Row 12-12-12-6

Barbell Roll outs 4×15

Front Squat 12-12-12-12-6

Single leg Romanian Dl 4×12(12 per side)

Barbell Strict Press 12-12-12-6

Lateral Raises 15-15-15-15

Skull Crushers 4×15

Barbell Curls 14×15

Hanging Leg Raises 4×20

Reverse Hyper 4×20

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