Mallard Crossfit – CrossFit
Strength/Accessory
Front Squat
3 sets:
10 Front Squat (60-65%)
2 Standing Broad Jumps
-rest 2:00 between sets-
Workout
Boston Celtics (Time)
Freedom (RX’d)
10 Rounds
1 Power Clean (205/135)
200m Run
Independence
10 Rounds
1 Power Clean (155/105)
200m Run
Liberty
10 Rounds
5 Dumbbell Power Cleans (light)
200m Run
Time cap: 16 min
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×10 Open Book
2×10 Reverse Leg Raises
2x :45 Ring Tricep Stretch
