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MarDock Movement

September 15, 2020 | No Comments

MarDock Crossfit – Bootcamp

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Warm-up

Warm-up (No Measure)

8 minutes

Bike 5 calories

16 lunges

10 ring rows

3 inchworms

Metcon

Metcon (No Measure)

LEGS X 2

1 min. wall sit

45 sec. lunges

30 sec. 180 jumps

15 sec. squats

30 sec. 180 jumps

45 sec. lunges

1 min. wall sit

Upper Body X 2

1 min. lateral raise

45 sec. dips

30 sec. shoulder press

15 sec. bicep curls

30 sec. shoulder press

45 sec. dips

1 min. lateral raise

Cardio X 2

1 min. Burpees

45 sec. Jack

30 sec. lateral hops

15 sec. broad jump

30 sec. lateral hops

45 sec. Jack

1 min. Burpees

Core X 2

1 min. plank

45 sec. penguins

30 sec. mountain climbers

15 sec. v up

30 sec. mountain climbers

45 sec. penguins

1 min. plank





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