Mallard Crossfit – CrossFit
Workout
Bavarian Cream (Time)
Freedom (RX’d)
Teams of 2
3 Rounds
30 Overhead Squats (115/80)
120 Double Unders
60/48 Calorie Bike or 100/80 Row
120 Double Unders
– Share the reps, one athlete works at a time –
Independence
Teams of 2
3 Rounds
30 Overhead Squats (95/65)
100 Double Unders
50/40 Calorie Bike or 84/67 Row
100 Double Unders
Liberty
Teams of 2
3 Rounds
30 Dumbbell Front Squats (light)
100 Single Unders
40/32 Calorie Bike or 66/53 Row
100 Single Unders
Target time: 20-22 minutes Bike or 25 Row
Time cap: 25 minutes bike or 30 min Row
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-
