Mallard Crossfit – CrossFit
Workout
Midline Climb (Time)
Freedom (RX’d)
30 Deadlifts (185/125)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 Deadlifts (185/125)
Independence
30 Deadlifts (155/105)
1 Rope Climb (Or 3 Strict Pull Ups)
25/20 Calorie Ski Erg (Or Row)
1 Rope Climbs (Or 3 Strict Pull Ups)
20 GHD Sit-ups (Or V-Ups)
1 Rope Climb (Or 3 Strict Pull Ups)
20 GHD Sit-ups (Or V-Ups)
1 Rope Climb (Or 3 Strict Pull Ups)
25/20 Calorie Ski Erg (Or Row)
1 Rope Climbs (Or 3 Strict Pull Ups)
30 Deadlifts (155/105)
Liberty
30 Dumbbell Deadlifts (light)
10 Ring Rows
20/16 Calorie Row
10 RIng Rows
30 SIt Ups
10 Ring Rows
30 Sit Ups
10 Ring Rows
20/16 Calorie Row
10 RIng Rows
30 Dumbbell Deadlifts (light)
Target time: Sub 20 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.)
20 Shoo the Cat
2 Minutes Bench Stretch for Lats
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.
Shoo the Cat
Bench Stretch for Lats
