MarDock Movement

July 31, 2020 | No Comments

MarDock Crossfit – Bootcamp

View Public Whiteboard


Warm-up (No Measure)

3 rounds

Row 250

20 lateral band walks

15 banded hip raises

5 burpees


Metcon (No Measure)

Rest 2 minutes between each 5min.

5 minute AMRAP

50m. Med ball throw

50m. Med ball run


50 Goblet squats

AMRAP burpees

5 minute AMRAP

50m. Sled push

15 sit ups

5 min.

50 reverse goblet lunges

AMRAP box jumps

5 minute AMRAP

20 KB swings

100m. Run

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