Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm-Up
-into-
8:00 AMRAP
3 Front Squats
4 Up Downs Over Bar
5 Kip Swings
10 Ring Rows
2. Workout Prep
3 sets:
2 Front Squats (build in weight)
2 Bar Facing Burpees
3 Pull Ups
Workout
Glazed Donut (2 Rounds for time)
Freedom (RX’d)
3 Rounds
10 Front Squats (115/80)
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats (115/80)
30 Bar Facing Burpees
30 Pull Ups
(KG conv: 52.5/35 FS)
Independence
3 Rounds
10 Front Squats (95/65)
10 Bar Facing Burpees
8 Pull Ups
-At 15:00-
For Time:
30 Front Squats (95/65)
30 Bar Facing Burpees
24 Pull Ups
(KG conv: 42.5/30 FS)
Liberty
3 Rounds
10 Dumbbell Front Squats (light)
10 Up Downs
10 Ring Rows
-At 15:00-
For Time:
30 Dumbbell Front Squats (light)
30 Up Downs
30 Ring Rows
Target time each set:
Workout 1: 4-5 minutes
Workout 2: 6-8 minutes
Time cap each set:
Workout 1: 7 minutes
Workout 2: 10 minutes (overall time cap at 25 min clock time)
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
3 Rounds
8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7
-Rest 1 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×10 Bootstrappers
1 Min Calf Foam Rolling
2 Min Bench Stretch for Lats
