Resources

Quarter Zip

August 3, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8 Minutes For Quality:

1 Minute Machine of Choice or 200m jog

15 Kettlebell Deadlifts

20 Single Arm Kettlebell Press (10 Each Side)

10 Hollow Rocks Video

*Performed with a light Kettlebell

Gymnastic Strength

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

1 Strict Handstand Push-up

1 Strict Ring Dip

1 Hand-Release Push-up

2 Strict Handstand Push-ups

2 Strict Ring Dips

2 Hand-Release Push-ups



Climb By (1) Rep Each Round

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

2 Rope Climbs (15′)

6 Sumo Deadlift High Pulls (135/95)

12 Alternating Pistol
SUBS

ALTERNATING PISTOLS

Reduce Reps

1 Minute of Practice

Single Legs Squats to Box or Bench

Weighted Lateral Box Step-ups

ROPE CLIMBS

Reduce Reps

8 Strict Pull-ups

12 Chest to Bar Pull-ups

15 Chin Over Bar Pull-ups





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