Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7’s
-into-
8:00 AMRAP
10 V-Ups
10 Supinated Ring Rows
10 Single Arm Dumbbell Bench (each)
30-second Ski (Or Row)
2. Workout Prep
2 sets:
3 Strict Chin Ups
4 Dumbbell Bench (build in weight)
5/4 Calorie Ski or Row (build-in pace)
Workout
Cruller (5 Rounds for calories)
Freedom (RX’d)
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
Independence
5 Sets (New set every 5:00)
3:00 AMRAP
8 Strict Chin Ups
15 Dumbbell Bench (35s/25s)
-Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-
(KG conv: 15/10 DBs)
Liberty
5 Sets (New set every 5:00)
3:00 AMRAP
10 Ring Rows
10 Dumbbell Bench (light)
-Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-
Target number of Calories each set: 25/20+ Calories
Minimum number of Calories before scaling: 20/15 Calories
Accessory/Core
Core Work (Checkmark)
3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof Press (each side)
*Rest 2:00 b/t sets
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Ring Lat Stretch
2 Min Pec Stretch
