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MarDock Movement

September 20, 2020 | No Comments

MarDock Crossfit – Bootcamp

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Warm-up

Warm-up (No Measure)

10 minutes

Jog 200m

20 banded monster walks

10 ring rows

30 plank

Metcon

Metcon (No Measure)

AMRAP 15

10 cal. row

25 KB swings

10 push ups

25 toe touches

Rest 2 minutes

AMRAP 15

Bike 5 cal.

25 squats

10 ring rows

5 burpees

EMOM ABs 3 Rounds

Min 1: :45 toe touches

Min 2: 30 penguins

Min 3: :45 leg lifts

Min 4: :45 plank





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