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12 Days of Crossfit

February 11, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

1 Rounds

30 Seconds Russian Baby Makers Video

30 Seconds Walkouts Video

30 Seconds Samson Stretch Video

30 Seconds Spiderman Stretch Video

2 Rounds

30 Single Unders

15 Air Squats

10 Push-ups

5 Strict Pull-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD

Metcon (Time)

For Time:

1 Squat Snatch (135/95)

2 Hang Power Snatches (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps Overs (24/20)

7 Handstand Push-ups

8 Goblet Reverse Lunges (53/35)

9 Kettlebell Swings (53/35)

10 GHD Sit-ups

11 Wallballs (20/14)

12 Calorie Assault Bike

Stretch





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