Resources

MarDock Movement

May 21, 2020 | No Comments

MarDock Crossfit – Bootcamp

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5 minute light jog

or

3 rounds

20 jacks

20 high knees

5 walkouts

20 mt. climbers

Metcon

Metcon (No Measure)

Full Body Circuit Workout

Round 1 (3x)

30 jumping jacks

15 push ups

15 squats

30 bicycle crunches

Round 2 (3x)

15 burpees

15 KB swings

16 curtsy lunges

30 mt. climbers

Round 3 (3x)

30 speed skaters

15 bicep curls

15 sumo squats

30 reverse crunches

Round 4 (3x)

15 power jacks

15 overhead tricep extensions

16 reverse lunges

30 russian twists





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