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MarDock Movement

January 11, 2020 | No Comments

MarDock Crossfit – Bootcamp

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Warm-up

Warm-up (No Measure)

3 rounds

You can use either db or a bar

5 push press

5 squats

5 sit ups

5 DL

5 ring rows

Metcon

Metcon (No Measure)

7 rounds/7 reps of each exercise

You may choose to use dumbbells or a barbell for this workout

7 rounds of….

7 Push press

7 Thruster

7 knees to elbow

7 deadlifts

7 burpees

7 kb swings

7 Pull ups/ring rows





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