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Long Beach

July 13, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

30 sec Shoulder Pass Thru

10 DB Shoulder Press

30 Second Hollow Hold Video

10 Horizontal Ring Rows Video

30 Second Arch Hold Video

Gymnastic Strength

On the 1:30 x 7:

1 Set of Strict Handstand Push-ups

or

2-4 Rep 4 sec Negatives

WOD

Metcon (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees

Stretch





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