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MarDock Movement

September 22, 2020 | No Comments

MarDock Crossfit – Bootcamp

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Warm-up

Warm-up (No Measure)

8 minute AMRAP

Agility Ladder

10 squats

10 ring rows

10 step ups

Metcon

Metcon (No Measure)

4 rounds

3 point shuttle run

30 rope slams

30 1 arm Russian KB swings

Rest 2 minutes

4 Rounds

50ft. sled push

50 ft. sled pull

10 plate G2OH

10 jumps onto plate

4 Rounds

20 mountain climbers

10 sit ups

12 plank to elbow





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