Mallard Crossfit – CrossFit
Strength/Accessory
Front Squat
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)
Box Jumps by Height (Distance)
Box Jumps: Moderate-High Height
5 sets
4 Box Jumps
Workout
Atlanta Bouncers (3 Rounds for reps)
Freedom (RX’d)
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
Independence
3 sets
5:00 AMRAP
3 Handstand Push Ups
5 Burpee Over Dumbbells
7 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
Liberty
3 sets
5:00 AMRAP
3 Push Ups
5 Up Downs
7 Single Dumbbell Squats (light)
-rest 2:00 between sets-
Target number of Rounds each set: 3.5 Rounds +
Minimum number of Rounds before scaling: 2.5 Rounds
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Minute Barbell Forearm Stretch
1 Minute Couch Stretch
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.
Down Dog
Barbell Forearm Stretch
Couch Stretch
