Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
30-second Jump Rope
10 Dynamic Squat Stretches
5 Inchworms
5 Hang Dumbbell Snatch (each)
2. Workout Prep
2 sets:
10 Double Unders
5 Wall Balls (build in weight)
4 Dumbbell Snatch (build in weight)
Workout
4.40 Challenge Workout #4 (Time)
Freedom (RX’d)
Teams of 2
160 Double Unders
160 Wall Balls (20/14)
160 Double Unders
160 Dumbbell Snatch (50/35)
160 Double Unders
-Split reps as needed-
(KG conv: 9/6 WB, 22.5/15 DB)
Independence
Teams of 2
120 Double Unders
160 Wall Balls (14/10)
120 Double Unders
160 Dumbbell Snatch (35/25)
120 Double Unders
Split reps as needed
(KG conv: 6/4 WB, 15/10 DB)
Liberty
Teams of 2
160 Single Unders
100 Wall Ball Thrusters (light)
160 Single Unders
100 Dumbbell Snatch (light)
160 Single Unders
Split reps as needed
Target time: Sub 25:00
Time cap: 30:00
Strength/Accessory
Mayhem Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark)
4 Rounds
10 Strict Pull Ups @ moderate weight – maintain quality
-rest 30 seconds-
10 Double DB Standing Bent Over Row @ moderate weight – maintain quality
-rest 30 seconds-
10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Double DB Standing Bent Over Row
DB Preacher Curl
Seated Double Dumbbell Bicep Curls
