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MarDock Movement

July 22, 2020 | No Comments

MarDock Crossfit – Bootcamp

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Warm-up

Warm-up (No Measure)

8 min. AMRAP

5 calorie bike

10 walking lunges

10 ring rows

Metcon

Metcon (No Measure)

5 Rounds

ON THE MINUTE

Min 1: 10 frog burpees

Min 2: 24 goblet squats

Min 3: 30 sec. battle rope slams

Min 4: 10 med ball slams

Min 5: 25 plate squat jumps or 12 BJ

Min 6: 24 kb reverse lunges

Min 7: 60 sec. plank

Min 8 : Rest





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