Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 rounds
1:00 Air Bike
1:00 Row
1:00 Run
1:00 Ski
10 Box Step Ups
2. Workout Prep
Use this time to get stations set up and practice transitions on and off equipment.
Workout
Souffles (AMRAP – Reps)
Freedom (RX’d)
Teams of 2
2 Rounds
5:00 Air Bike calories
4:00 Row calories
3:00 Run (each 50m counts as 1 rep)
2:00 Ski calories
1:00 Box Step Ups (20”)
– – One athlete works at a time. Score is total reps – –
* If lacking equipment or athletes can’t run outside, sub in another machine or repeat any option.
Independence
No Change to Workout
Liberty
Teams of 2
2 Rounds
5:00 Air Bike
4:00 Row
3:00 Run
2:00 Ski
1:00 Box Step Ups (16”)
Target Calories/Distance/Reps each set:
Air Bike: 80/65+ Calories
Row: 900/750m+
Run: 500m+
Ski: 500/400m +
Box Step Ups: 18+
Minimum DIstance before scaling: No Minimal requirement
Accessory/Core
Core Work (Checkmark)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 1:00 between sets
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
