MarDock Movement

September 13, 2020 | No Comments

MarDock Crossfit – Bootcamp

View Public Whiteboard


Warm-up (No Measure)

8 minutes

Jog 200m or Fast Walk 100m

20 banded lateral steps

10 banded hip raises

10 ring rows


Metcon (No Measure)

Deck of Death!

Hearts – Curl and Press

Diamonds – Squats

Spade – Floor chest press with sit up

Clubs – Burpees

Joker – Row 1000m

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