Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8 min AMRAP
50m Jog
5 Up-Downs
5 Downward Dog to Upward Dog
2. Strength
3 Shoulder Press x 6 sets (80-85%)
-Complete a set every 2:00-
3. Workout Prep
1 set:
50m Run (with weight)
3 Burpees
Strength/Accessory
Shoulder Press
6 sets of 3 Shoulder Press (80-85%)
-Complete a set every 2:00-
Workout
“Red Wings” (AMRAP – Rounds and Reps)
Freedom (RX’d)
19:00 AMRAP
Run 400 meters with a sandbag (or odd object)
19 Burpees
* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.
This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy.
The workout is promoted by Team Red, White & Blue (Team RWB), who strives to help guide veterans on building a healthier lifestyle because a strong focus on mental and physical health is critical to ensuring veterans’ best days are ahead. For more info or to make a donation, please visit teamrwb.org/missions/red-wings-amrap
Independence
No Change to Workout
Liberty
19:00 AMRAP
Run 300 meters with a sandbag (or odd object).
19 Up Downs
Target number of Rounds and Reps: No Target, Just Move!
Minimum number of Rounds before scaling: No Minimum, Have Fun!
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
20 Shoo the Cat
1 Min Calf and Big Toe Stretch
2x :30 Foam Roller Hip Internal Rotations
