Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
7 min AMRAP
10 Strict Sit Up
:10 Handstand Hold
5 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
2. Strength
3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-
3. Workout Prep
2 sets:
1 Wall Walk (halfway)
2 Power Cleans (build-in weight)
4 GHD’s
Strength/Accessory
Front Squat
3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-
Workout
American Soldier (Time)
Freedom (RX’d)
5 Rounds
3 Wall Walks
9 Power Cleans (135/95)
15 GHD’s (V-Ups)
(KG conv: 61/43 PC)
Independence
5 Rounds
2 Wall Walks
9 Power Cleans (115/80)
12 GHD’s + 6in Riser (V-Ups)
(KG conv: 52/36 PC)
Liberty
5 Rounds
3 Inch Worms
9 Dumbbell Power Cleans (light)
15 Sit Ups
Target time: 8-10 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
