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June 28, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

30 Seconds Each:

Easy-Moderate-Hard Row

Push-up to Down Dog Video

Active Samson + Air Squat Video

Scap Pu – Strict PU – Workout Pull-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Metcon (Weight)

On the 1:30 x 5 Sets:

1 Pausing Front Squat

1 Front Squat

1 Thruster

Set 1: 50% of 1RM Front Squat

Sets 2-5: Build to Heavy Complex

WOD

Metcon (Time)

3 Rounds:

30/20 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)

15 Thrusters (95/65)

Stretch





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