Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo warmup
-into-
8:00 AMRAP
30-sec bike
5 Double Dumbbell Front Squats (lightweight)
5 Updowns to Seal Pose + Dumbbell Stepover
2. Workout Prep
1 set (each)
5/4 Calorie Bike (workout pace)
3 Double Dumbbell Front Squats
2 Burpee Over Dumbbell
Workout
“Don’t put twinkies on your pizza” (3 Rounds for time)
Freedom (RX’d)
Teams of 2
3 sets (each/1:1)
3 Rounds
15/12 Calorie Air Bike
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups
(KG conv: 22.5/15 DBs)
Independence
Teams of 2
3 sets (each/1:1)
3 Rounds
12/10 Calorie Air Bike
12 Double Dumbbell Front Squats (35s/25s)
6 Handstand Push Ups
(KG conv: 15/10 DBs)
Liberty
Teams of 2
3 sets (each/1:1)
3 Rounds
10/8 Calorie Air Bike
10 Dumbbell Goblet Squats (light)
10 Single Arm Dumbbell Push Press (5/5)(light)
Target time each set: 6-7:30 minutes
Time cap each set: 8
Strength/Accessory
Optional: Mayhem Mini-Pump (Checkmark)
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
