Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets
30 Single Unders
10 Cossack Squats
-into-
3 sets:
5 Inch Worms
2x50ft Shuttle Runs
3 Front Squats (empty bar – build across sets)
5 Up downs
2. Strength
10-12 minutes to establish a Heavy Single Front Squat
3. Workout Prep
1 set:
100m Run
3 Pull Ups
6 Push Ups
9 Air Squats
Strength/Accessory
Front Squat
10-12 minutes to establish a Heavy Single Front Squat
Workout
Dune (5 Rounds for time)
Freedom (RX’d)
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-
Independence
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Pull Ups
30 Push ups
45 Air Squats
-rest 2:00 between sets-
Liberty
2x500m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Ring Rows
20 Bar Push ups
30 Air Squats
-rest 2:00 between sets-
Target time each set:
Run: 3:30-4:15
Gymnastics: 4-5 minutes
Time cap each set:
Run: 5 minutes
Gymnastics: 5 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
