Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
6:00 AMRAP
5 Russian Kettlebell Swings
10 Alternating V-ups
10 Single Leg Calf Raises (each)
10 Box Step-ups
2. Strength
Build up to a Heavy Front Squat
10-12 minutes
3. Workout Prep
2 sets:
4 Kettlebell Swings (build in weight)
4 V-Ups
2 Box Jumps (build in height)
Strength/Accessory
Front Squat
Build up to a Heavy Front Squat
10-12 minutes
Workout
The Hunger Games (Time)
Freedom (RX’d)
30-24-18-12-6
Kettlebell Swings (53/35)
V-ups
10-8-6-4-2
Box Jumps (30/24)
(KG conv: 24/16 KBS)
Independence
30-24-18-12-6
Kettlebell Swings (35/26)
V-ups
10-8-6-4-2
Box Jumps (24/20)
(KG conv: 16/12 KBS)
Liberty
21-15-12-9-6
Russian Kettlebell Swings (light)
Sit Ups
10-8-6-4-2
Box Step Ups (20/16)
Target time: 9-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×10 Reverse Leg Raises
4×5 Quad Foam Rolling
1 Min Cat Cow
