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Poker Face

September 15, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

For 7 minutes at a controlled pace:

200 m Run

10 Scap Pull-ups – Video

20 ft. walking lunge

30 second hollow hold – Video

WOD

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)

Stretch





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