Resources

Man on Fire

July 31, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds For Quality

5 Lateral Box Step-ups (Each Side)

10 Calorie Row

20 Single Unders

30 Seconds Inchworms Video

After Each Set: 3 Strict Pull-ups

WOD

Metcon (Time)

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)
Muscle up Sub 4 C2B Pull-ups

Stretch





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.