Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7’s
-into-
10:00 AMRAP
30-second Row (build in pace)
10 Kip Swings
10 Ring Rows
5 Pike Push Ups
10 Alternating V-Ups
2. Workout Prep
3 sets:
5/4 Calorie Row (build in pace)
1 Bar Muscle Ups
2 Strict Handstand Push Ups
Workout
“Lazar is the best” (3 Rounds for time)
Freedom (RX’d)
3 Rounds
30/24 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups
In Loving Memory of Lazar Ðukić: youtu.be/4i3xsFTU43c?si=K5k0cJfGeCgNGZFq
If you feel led, Mayhem Mission has created a way to support through donating in memory of his life.
classy.org/give/608965/#!/donation/checkout
100% of all donations will go to the Ðukić family.
Alternative Freedom Option
3 Rounds
25/20 Calorie Row
15 Pull Ups
-Rest 3:00-
3 Rounds:
25/20 Calorie Row
15 Handstand Push Ups
-Rest 3:00-
3 Rounds
15 Pull Ups
15 Handstand Push Ups
Independence
3 Rounds
25/20 Calorie Row
7 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
25/20 Calorie Row
10 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
7 Bar Muscle Ups
10 Strict Handstand Push Ups
Liberty
3 Rounds
20/16 Calorie Row
10 Up Down + Jumping Pull Up
-Rest 3:00-
3 Rounds:
20/16 Calorie Row
15 Push Ups
-Rest 3:00-
3 Rounds
10 Up Down + Jumping Pull Up
15 Push Ups
Target Time each set: 7:00-9:00
Time Cap each set: 10 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
1 Min Foam Roller Angels
1 Min Posterior Shoulder Smash
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.
Shoo the Cat
Foam Roller Angels
Posterior Shoulder Smash
