Resources

CEO

May 20, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds Cossack Squats Video

30 Seconds Push-up to Down Dog Video

30 Seconds Glute Bridges Video

Directly Into…

3 Rounds

30 Seconds Air Squats

30 Seconds Mountain Climbers Video

30 Seconds Glute Bridge Walkouts Video

WOD

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds
DOUBLE DUMBBELL POWER SNATCH

Single Dumbbell Power Snatch (3 Reps Each Side)

3 Odd Object Ground to Overhead

Body Armor

4 Rounds:

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Rest





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.