Mallard Crossfit – CrossFit
“Better than Yesterday”
The core is strongly involved during major lifts, like the squat and the over head press
Metcon (No Measure)
20 min skill work:
3-5 reps of MU or chest to bar pull-ups+ ring dips
10 broad jumps
Metcon (Time)
Buy-in: 800m run
3 rounds:
50 Singles
30 Walking lunges
Cash Out: 800m run
RX+ DU and SA OH DB Walking Lunges
Must do both or neither for RX or RX+. No mix and match.
18 min cap.