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January 9, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

30 sec (No Measure)

30 sec of each exercise Rest 1 min between rounds

3 Rounds
Jumping Jack
Burpees
Mtn Climbers
Side to side hops

ShowPony

3 Sets of 12

Single Arm Oh Banded Tri Ext

GHD DB Preacher Curl

3 Sets of 12

Barbell Skull Crusher

Barbel Curl

3 Sets of 12

Kickbacks

Concetration Curls

3 Sets Max Reps

Dips or box Dips

Chin-ups

WOD

Metcon (AMRAP – Reps)

AMRAP6

10 Cal bike

10 Sit-ups





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