Cinnamon Swirl

May 22, 2020 | No Comments

MarDock Crossfit – CrossFit

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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


Metcon (AMRAP – Rounds and Reps)


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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