Mirror Effect

May 16, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up (No Measure)

Check out these dynamic warm up movement. Choose 4-5 and repeat 3x

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


Metcon (3 Rounds for time)

“Mirror Effect”

On the 0: 1 Mile Run

On the 10: 100 Burpees

On the 20: 1 Mile Run

After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the burpees

Follow the same format for the burpees into the next 1 mile run

We definitely want some rest built it so we can maintain intensity for the next movement

To do so, let’s either reduce the distance/reps or set a time cap of 9 minutes for each movement

There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final 1 mile run

Enter all three of your times separately and SugarWOD will add the total together for your final score



2k Row

100 Box Jumps

200 Weighted Step-ups

100 Squat Jumps

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