Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 inch worms
5 Back Squats (empty bar – build in weight)
2. Strength
6 sets x 2 Back Squats (75%)
-Every 1:30-
3. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups
1 Wall Walk
Strength/Accessory
Back Squat
6 sets x 2 Back Squats (75%)
-Complete a set every 1:30-
Workout
The Price is Right (2 Rounds for time)
Freedom (RX’d)
2 sets:
3 Rounds
15 Wall Balls (20/14)
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
(KG conv: 9/6 WB)
Independence
2 sets:
3 Rounds
12 Wall Balls (20/14)
8 Pull Ups
2 Wall Walks
-rest 3:00 between sets
(KG conv: 9/6 WB)
Liberty
2 sets:
3 Rounds
10 Wall Ball Thrusters (light)
8 Ring Rows
3 Inch Worms
-rest 3:00 between sets
Target time each set: Sub 5 minutes
Time cap each set: 7 minutes (overall time cap: 17 minutes)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises
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.
Couch Stretch
Reverse Leg Raises
