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MarDock Movement

July 28, 2020 | No Comments

MarDock Crossfit – Bootcamp

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Warm-up

Warm-up (No Measure)

8 minute AMRAP

Jog 100m

20 banded side steps

10 banded glute bridges

10 ring rows

Metcon

Metcon (No Measure)

Part 1:

4 Rounds

10 DB thrusters

1 min. plank

10 DB step ups (per leg)

12 push ups

Part 2: HIIT

3 Rounds

*The idea is to complete each round as fast as you can

Sprint 200m

10 squat jumps

5 Burpees

Rest 1 minute

3 Rounds

Bike (as fast as possible) 30 seconds

20 jumping lunges

5 burpees

Rest 1 mintue





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