Resources

90 Shiny

May 15, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Easy 5 minute jog

or

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Wall Squats

Metcon

Metcon (Time)

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

75 Single Unders (1.5x)

60 Seconds of Double Under Practice

25 Over-and-Back Dumbbell Hops Video

50 Line Hops Video

50 Double Taps Video





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