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July 14, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

5 Russian Baby Makers Video

10 Calorie Bike

15 Banded Pull-Aparts Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 3:

3 Power Snatches (135/95)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

Body Armor

3 Supersets:

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

____________________________

3 Supersets:

10 Barbell Bent Over Rows

:30 Second Prisoner Superman Hold https://youtu.be/p8CBQUx-CFg

Rest 1:30 Between Sets





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