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June 29, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

400 Meter Run

3 Rounds:

30 Seconds Samson Stretch Video

15 Glute Bridges

30 Seconds Cossack Squats Video

15 Shoulder Taps Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Gymnastic Strength

Metcon (Time)

For Time (10 min Cap)

15 Strict Handstand Push-ups

15/12 Calorie Assault Bike

10 Strict Handstand Push-ups

15/12 Calorie Assault Bike

5 Strict Handstand Push-ups

15/12 Calorie Assault Bike

WOD

Metcon (Time)

For Time:

400 Meter Run

9-12-15:

Deadlfts (205/145)

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlfts (205/145)

Lateral Barbell Burpees

400 Meter Run

Stretch





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