Resources

Minute to Win it

September 8, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS:

10 Cal Bike Erg

40 Seconds Box Step-Ups

30 Seconds Push-ups to Downdog Video

20 Overhead Circles (10 Each Direction) Video

10 Inchworms Video

WOD

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Max Burpees

1 Minute Max Kettlebell Swings (70/50)

1 Minute Max Calorie Bike Erg

1 Minute Rest

Extra Conditioning

Metcon (AMRAP – Reps)

Every 2 Minutes x 5 Rounds:

9 Toes to Bar

6 Pull-ups

3 Chest to Bar Pull-ups

Max Wallballs (20/14)
score total wall balls





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