Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Banded Pull Aparts
10 Single Arm Alternating Dumbbell Bench Press (each)
10 Deadbugs
5 Low Box Jumps
2. Workout Prep
2 sets:
5/4 Calorie Row
3 Bench Press (build in weight)
2 Box Jump Overs (build in height)
Workout
Shania Twain (Time)
Freedom (RX’d)
120/100 Calorie Row
80 Bench Press (115/75)
40 Box Jump Overs (24/20)
(KG conv: 52/34 BP)
Independence
100/80 Calorie Row
80 Bench Press (95/65)
40 Box Jump Overs (20/16)
(KG conv: 43/29 BP)
Liberty
75/60 Calorie Row
60 Dumbbell Bench Press (light)
40 Box step ups (20/16)
Target time: 14-16 minutes
Time cap: 20 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
