Row Row

July 29, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up (No Measure)

3 Rounds

1 min Bike

30 Sec Banded Good Morning

30 Sec Plank


Metcon (Distance)

Rowing Intervals

9 Rounds:

1:40 On

:20 Off


Set up the Concept 2 Rower for time intervals before beginning this piece

With a short amount of rest built in after each round, these are designed to be strong, yet sustainable efforts

Establish a speed in round 1 that you see yourself being able to maintain for the 8 rounds that follow

Your score will be the round with the lowest meters of the 9 rounds

You can see this when the workout is over by referencing the “memory” section on the monitor

Body Armor

Ascending Ladder For 6 Minutes:

2 Strict Ring Dips

:10 Second L-Sit Hold

4 Strict Ring Dips

:10 Second L-Sit Hold

6 Strict Ring Dips

:10 Second L-Sit Hold

Add (2) Strict Ring Dips Per Round

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