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Body Armor

February 12, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Row 500m

50 ft High Kick to Low Lunge

30 Sec Shoulder Pass Thru

Body Armor

3 Giant Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Sled Drag

Rest 1 min

Accumulate Totals:

3:00 D-Ball Hold

2:00 Hollow Hold

1:00 Ring Dip Support

4 Giant Sets:

16 Weighted Sit-ups

12 Romanian Deadlifts

8 Pausing Barbell Rows ( 2 sec pause at top)

Rest 2 Minutes Between Sets





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