Announcements
Mallard CrossFit Holiday Party is Saturday, 11/22! 5:00pm. Bring your whole family! Games, fun, COA catered with a delicious Indulge Bakery Cake. Champagne, water and sodas provided.
Mallard Crossfit – CrossFit
Workout
West Ham United (AMRAP – Rounds and Reps)
Freedom (RX’d)
7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups
Independence
7:00 AMRAP
3 Squat Cleans (135/95)
4 Burpee Pull Ups
Liberty
7:00 AMRAP
3 Dumbbell Power Cleans (light)
3 Dumbbell Front Squats (light)
5 Up Downs + Jumping Pull Ups
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 5 Rounds
Gymnastics
Handstand/Grip (Week 4) (Checkmark)
8-minute EMOM:
Level 1:
Odd minute: 10 Hanging Strict Knee Raises
Even minute: 30-second Pike Box Handstand Hold or Plank Hold Practice
Level 2:
Odd minute: 12 Alternating Single Leg Toes to Bar
Even minute: 30-second Handstand Hold Practice
Level 3:
Odd minute: 20 Alternating Single Leg Toes to Bar
Even minute: 30-second Freestanding Handstand Hold Practice
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Cat Cow
2x 1 Minute Pec 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.
Barbell Forearm Stretch
Cat Cow
Pec Stretch
