Mallard Crossfit – CrossFit
Workout
Open 25.2 (No Measure)
This is the placeholder for CrossFit Open workout 25.2
CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: bit.ly/4by3m6Z
After the release, Wodify should add a 25.2 workout to the Component Library. You will need to search and add the component and then copy/paste the notes from the link above. If you have any questions, email christi@mayhemnation.com.
Mayhem Mini-Pump – Glutes and Triceps (IF TIME) (Checkmark)
4 Rounds
15 Dumbbell Hip Thrust @moderate weight – maintain quality
-rest 30 seconds-
15 Barbell Skull Crushers @moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Dumbbell Hip Thrusts
Barbell Skull Crushers
Strength/Accessory
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Calf & Big Toe Stretch
2 Minute Quadruped Forearm Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf & Big Toe Stretch
Quardruped Forearm Stretch
