Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
:30 Jump Rope
10 Skater Side Jumps
10-second Handstand Hold
5 Inch Worms
2. Workout Prep
-with partner-
5/4 Calorie Row (each)
100m Run (build in pace)
10ft Handstand Walk (each)
Workout
NBA Finals (AMRAP – Rounds and Reps)
Freedom (RX’d)
Teams of 2
AMRAP 20 Minutes
50/40 Calorie Row (shared)
400m Run (together)
50/40 Calorie Row (shared)
25ft Handstand Walk (each) (OR 2 Wall Walks each)
Independence
Teams of 2
AMRAP 20 Minutes
40/32 Calorie Row
400m Run (together)
40/32 Calorie Row
15ft Handstand Walk (each) (OR 2 Wall Walks each)
Liberty
Teams of 2
AMRAP 20 Minutes
30/24 Calorie Row
300m Run (together)
30/24 Calorie Row
25ft Bear Crawl (each)
Target number of Rounds: 3.5 Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
Strength/Accessory
Mayhem Mini-Pump – Arms and Core (Checkmark)
4 rounds:
10 Deficit Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 Seated Alternating DB Hammer Curl (each side) @ moderate weight RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
:30 L-sit Hold
15 Plank Walk (each side)
:30 Chinese Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 3 minutes b/t rounds
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2x :30 Foam Roller Hip Internal Rotations (each side)
1 Min Ring Lat Stretch (each side)
1 Min Couch Stretch (each side)
