Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Row
30-second Jump Rope
10-second Handstand Hold
5 Pike Push Ups
2. Workout Prep
2 sets:
5/4 Calorie Row
10 Double Unders
3 Handstand Push Ups
Workout
Six Grandfathers (Time)
Freedom (RX’d)
100/80 Calorie Row
-into-
5 Rounds
50 Double Unders
10 Handstand Push Ups
-into-
100/80 Calorie Row
Independence
80/64 Calorie Row
-into-
5 Rounds
35 Double Unders
7 Handstand Push Ups
-into-
80/64 Calorie Row
Liberty
50/40 Calorie Row
-into-
5 Rounds
50 Single Unders
10 Dumbbell Push Press (light)
-into-
50/40 Calorie Row
Target time: 19-21 minutes
Time cap: 30 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Dorsiflexion Matrix
1 Minute Forearm 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.
Bootstrappers
Dorsiflexion Matrix
Forearm Smash
