Mallard Crossfit – CrossFit
Workout
Spooky, Scary Skeletons (Time)
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Calorie Air Bike/Row (if rowing 85/68-65/52-50/40-33/26-16/13)
Handstand Push Ups
Bench Press (135/85)
Women Calories: 40-32-24-16-8
Independence
Teams of 2
Same calories and pushups (scale HSPU as necessary)
Bench Press (95/65)
Liberty
Teams of 2
30-25-20-15-10
Calorie Air Bike
Dumbbell Push Press (light)
Dumbbell Bench Press (light)
Target time: 18-20 minutes
Time cap: 25 minutes
Strength/Accessory
Core Work (Checkmark)
4 Rounds
30 Flutter Kicks (each side)
-rest 30 seconds-
30-45 sec Weighted Forearm Plank (moderate-light weight)
-rest 30 seconds-
30-45 sec Single Arm Overhead Dumbbell Hold (each side)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Flutter Kicks
Weighted Forearm Plank
