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Lady Bug

September 18, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

10 Calorie Row

10-20 Second Handstand Weight Shift Video

10 Scap Retractions Video

30 Second Hanging Tuck Hold

WOD

Metcon (Time)

3 Rounds For Time:

1 Round of “Kelly”

1 Round of “Helen”
1 Round of “Kelly”:

400 Meter Run

30 Wallballs (20/14) (Kilos: 9/6)

30 Box Jumps (24/20)

1 Round of “Helen”:

400 Meter Run

21 Kettlebell Swings (53/35) (Kilos: 24/16)

12 Pull-ups





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