Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Walking Lunges + Arms Extended Overhead
10 Plate Hops
10 Alternating V-Ups
150m Row
2. Workout Prep
2 sets: (with a partner)
100m Row (each)
10ft Front Rack Walking lunge (build in weight)
4 Box Jump Overs (build-in height)
Workout
Numbuh Five (Time)
Freedom (RX’d)
Teams of 2
2000/1750m Row
-into-
4 rounds
100ft Front Walking Lunge (95/65)
40 Box Jump Overs (24/20)
-into-
2000/1750m Row
(KG conv: 42.5/30 FWL)
Independence
Teams of 2
1750/1500m Row
-into-
4 rounds
100ft Front Walking Lunge (75/55)
30 Box Jump Overs (24/20)
-into-
1750/1500m Row
(KG conv: 35/25)
Liberty
Teams of 2
1500/1200m Row
-into-
4 rounds
100ft Dumbbell Front Walking Lunge (light)
40 Box Step Ups (20)
-into-
1500/1200m Row
Target time: sub 25 minutes
Time cap: 30 minutes
Strength/Accessory
Core Work (Checkmark)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (each side)
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-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
Single Arm Kettlebell Overhead Sit Up
Around the Worlds
Standing Banded Pallof Press
