Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
5 Inch Worms
4 Muscle Cleans and Shoulder Press (empty bar)
3 Hang Power Clean and Push Press (empty bar)
2 Clean and Jerks (empty bar)
2. Strength
“Gwen”
15-12-9 Clean and Jerk (For Load)
*Every 4:00, complete 1 set. Each set must be unbroken, touch and go.
3. Workout Prep
2 sets:
2 Burpee Box Jump Overs (build-in height)
Strength
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Every 4:00, complete 1 set
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
Workout
Acai (Time)
Freedom (RX’d)
100 Burpee Box Jump Overs (24/20)
– Repeat from April 19th, 2023
Independence
For Time:
100 Burpee Box Jump Overs (20/16)
Liberty
For Time:
75 Up Down + Box Step Up (20/16)
Target time: 8-10 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
