Resources

Flex Seal

July 20, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minute Bike

1 Minute Wall Squats Video

2 Minute Bike

1 Minute Air Squats

2 Sets:

100 Foot Overhead Carry (50′ Each Arm) Video

20 Second Row Static Hold (20 Each Arm) Video

10 Waiter Squats (10 Each Side) Video

Performed with Single Light Dumbbell

Gymnastic Strength

On the 1:30 x 7:

1 Set of Strict Handstand Push-ups

or

4-5 Negatives with 3 sec lower

WOD

Metcon (Time)

For Time:

50 AbMat Sit-ups

25 Deadlifts (225/155)

40 AbMat Sit-ups

20 Deadlifts

30 AbMat Sit-ups

15 Deadlifts

20 AbMat Sit-ups

10 Deadlifts

10 AbMat Sit-ups

5 Deadlifts





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