Mallard Crossfit – CrossFit
Workout
Pop Rocks (4 Rounds for time)
Freedom (RX’d)
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (2×45/1×45) (OR 50ft Front Rack Walking Lunge (95/65))
100ft Dumbbell Farmer Carry (2×70/50)
100ft Double Dumbbell Front Rack Carry (2×70/50)
* If limited on space/equipment, the barbell walking lunge can be switched to a single dumbbell front rack walking lunge (70/50).
Independence
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (1×45/1×25) (OR 50ft Single Dumbbell Front Rack Walking Lunge (50/35))
100ft Dumbbell Farmer Carry (2×50/35)
100ft Double Dumbbell Front Rack Carry (2×50/35)
Liberty
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (1×25/empty) (OR 50ft Single Dumbbell Walking Lunge (light))
100ft Dumbbell Farmer Carry (light)
100ft Double Dumbbell Front Rack Carry (light)
(KG conv: 10/empty Sled)
Target time each set: 2:15-2:45
Time cap each set: 3:30 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
