Resources

Cinnamon Swirl

May 22, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

7 Minutes For Quality

Performed with Light Dumbbell

100 Meter Run

10 Single Dumbbell Rows (Each Side) Video

10 Single Dumbbell Strict Press (Each Side)

10 Single Dumbbell Deadlifts (Each Side) Video

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

Body Armor

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold





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