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October 7, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

1 Minute Easy Bike

3 Strict Pull-ups

6 Push-ups

9 Glute Bridges

12 Alternating Box Step-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

“DUB”tober: 100 single unders jumping as high as you can

Weightlifting

Back Squat

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

WOD

Metcon (AMRAP – Reps)

20 Minute Assault Bike

On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
Score is cals on bike

Every 4 minutes (starting on the 0:00) you’ll complete 8 chest to bar pull-ups, 8 burpee box jump overs, and a 50 foot double dumbbell front rack walking lunge





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