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September 24, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Thruster

Every min on the min build 5-10 lbs until you reach a max for the day

start around 135/95 ( or your equivalent)

WOD

Metcon (Time)

Row 1000m

4 Rounds

2 Rope Climbs

4 Bear Complexes 135/95

Row 1000m

Stretch





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