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MarDock Movement

September 11, 2020 | No Comments

MarDock Crossfit – Bootcamp

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Warm-up

Warm-up (No Measure)

10 minutes

Jog 200

50ft high kick

50ft. butt kick

10 ring rows

10 squats

Metcon

Metcon (No Measure)

The sequence:

1, 2-1, 3-2-1, 4-3-2-1,…..

1 Thruster

2 Front squats

3 Push Press

4 Ring rows or pull ups

5 KB swings

6 Goblet squats

7 Box Jumps

8 Bent over rows

9 Burpees

10 Reverse lunges

11 Deadlifts

1200m Run or Row





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