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January 13, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

30 Seconds Each:

Spiderman + Reach Video

Single Unders

Samson Stretch Video

Russian Kettlebell Swings

1 Round

10 Calorie Ski Erg

15 PVC Pass Throughs

10 Russian Baby Makers Video

Weightlifting

Back Squat

Build to Heavy set of 5

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

Body Armor

3 Giant Sets:

14 Front Rack Step Back Lunges

21 Glute Bridges

Rest 3 Minutes Between Sets





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