Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Bike Erg or Air Bike
-into-
10:00 AMRAP
30-second Single Unders
10 Banded Pass Throughs
10 Dynamic Squat Stretch
5 Muscle Snatch
5 Overhead Squats
2. Workout Prep
3 sets:
3 Overhead Squats (build-in weight)
10 Double Unders
5/4 Calorie Bike Erg or Air Bike
Workout
Bavarian Cream (Time)
Freedom (RX’d)
Teams of 2
3 Rounds
30 Overhead Squats (115/80)
120 Double Unders
60/48 Calorie Bike Erg (OR Air Bike)
120 Double Unders
– Share the reps, one athlete works at a time –
(KG conv: 52.5/35 OHS)
Independence
Teams of 2
3 Rounds
30 Overhead Squats (95/65)
100 Double Unders
50/40 Calorie Bike Erg (OR Air Bike)
100 Double Unders
(KG conv: 42.5/30 OHS)
Liberty
Teams of 2
3 Rounds
30 Dumbbell Front Squats (light)
100 Single Unders
40/32 Calorie Bike Erg (OR Air Bike)
100 Single Unders
Target time: 20-22 minutes
Time cap: 25 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
10 Standing Barbell Curl @ moderate weight – maintain quality RPE 7
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
