Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine:
-into-
10:00 AMRAP
100m Run
10 Suitcase Deadlifts
5 Dumbbell Snatch (each)
10-Second Handstand Hold
5 Hanging Knee Raises
2. Workout Prep
2 sets (with partner)
100m Run (together)
2 Synchro Single Arm Devils Press
4 Toes to Bar (each) *Other partner holds Handstand
Workout
Warrior – Military (Time)
Freedom (RX’d)
Partner Workout
1600m Run (together)
-into-
5 rounds
15 Synchro Single Arm Devils Press (50/35)
30 Toes to Bar (*Partner must hold a Handstand)
-into-
1600m Run (together)
(KG conv: 22.5/15 DB)
Independence
Partner Workout
1200m Run (together)
-into-
5 rounds
15 Synchro Single Arm Devils Press (35/25)
25 Toes to Bar (Partner must hold a Handstand)
-into-
1200m Run (together)
(KG conv: 15/10 DB)
Liberty
Partner Workout
800m Run (together)
-into-
5 rounds
15 Synchro Hang Dumbbell Snatch
30 Hanging Knee Raises (Partner must hold a plank (elbows))
-into-
800m Run (together)
Target time: 28-30 minutes
Time cap: 35 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Band Pull Through @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7 (Or 20 Supermans)
10 DB Stepback Lunges (each side) @ moderate weight RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
*Rest 3 minutes b/t rounds
