Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
5 Worlds Greatest Stretch (each)
25ft Lizard crawl
5 Muscle Cleans
5 Shoulder Press
10 Single Arm Dumbbell Bench (each)
2. Workout Prep
3 sets (with partner)
10ft Back Rack Walking Lunge (build in weight)
5 Dumbbell Bench Press (build in weight)
Workout
Still a Soldier (Time)
Freedom (RX’d)
Teams of 2
For time:
100ft -200ft-300ft
Back Rack Lunge (115/85)
100-60-40
Dumbbell Bench Press (50s/35s)
(KG conv: 52/38 Lunge, 22.5/15 DBs)
Independence
Teams of 2
For time:
100ft -200-300ft
Back Rack Lunge (95/65)
100-60-40
Dumbbell Bench Press (35s/25s)
(KG conv: 43/29 Lunge, 15/10 DBs)
Liberty
Teams of 2
For time:
50ft -100-150ft
Single Dumbbell Lunge (light)
50-40-30
Dumbbell Bench Press (light)
Target time: 15-17 minutes
Time cap: 20 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)
4 Rounds
10 Dumbbell Front Raises @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Ring Y Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
