Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
10:00 AMRAP
1:00 Bike
10 Kip Swings
5 Hanging Knee Raises
5 Up Downs
5 Front Squats (empty bar)
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 Toes to Bar
2 Bar Facing Burpees
2 Front Squats (build in weight)
Workout
Bring a Friend! (Time)
Freedom (RX’d)
Teams of 2
100/80 Calorie Air Bike
100 Toes to Bar
100 Bar Facing Burpees
100 Front Squats (115/85)
Independence
Teams of 2
80/64 Calorie Air Bike
80 Toes to Bar
80 Bar Facing Burpees
80 Front Squats (115/85)
Liberty
Teams of 2
50/40 Calorie Air Bike
50 Hanging Knee Raies
50 Up Downs
50 Dumbbell Front Squats (light)
Target time: 17:00-19:00
Time cap: 25:00
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
-rest 30 seconds-
10 Barbell Lunge Walkthroughs @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-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. Rest 2 minutes between rounds
DB Good Mornings
Barbell Lunge Walkthrough
Standing Barbell Calf Raise
