Mallard Crossfit – CrossFit
Strength/Accessory
Muscle Snatch + Snatch Balance (Every 3:00)
Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 2: 8 Muscle Snatch + 4 Snatch Balance
Set 3: 6 Muscle Snatch + 3 Snatch Balance
Set 4: 4 Muscle Snatch + 2 Snatch Balance
Set 5: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets Unbroken.
Workout
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Freedom (RX’d)
“Karen”
150 Wall Balls (20/14)
Independence
120 Wall Balls (20/14)
Or
150 Wall Balls (14/10)
Liberty
75 Wall Balls (light)
Target time: 6-8 minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
1 Minute Cat Cow
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.
QL Stretch
Cat Cow
