Mallard Crossfit – CrossFit
Workout
The Ballad of Songbirds & Snakes (Time)
Freedom (RX’d)
5 Rounds
7 Overhead Squats (115/80)
11 Toes to Bar
Independence
5 Rounds
7 Overhead Squats (95/65)
9 Toes to Bar
Liberty
5 Rounds
7 Dumbbell Front Squats (light)
11 Hanging Knee Raises
Target time: 5-7 minutes
Time cap: 9 minutes
Strength/Accessory
Turkish Get Up
Review form, then build up to a heavy Turkish Get Up with good form on each side.
Within 8 minutes, gradually increase the weight until you reach a controllable, moderately heavy weight that you can lift with both arms.
Take 70-80% of the top weight and complete:
5 sets
2 Turkish Get-Ups (Left+Right)
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 45 Second Ring Tricep Stretch
2x 1 Min Pec Stretch
1 Min Dorsiflexion Matrix