Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Deadbugs
10 Downward Dogs to Upward Dog
10 Walking Lunge Steps
10 Single Arm Ring Rows
2. Workout Prep
3 sets:
4 Synchro V-Ups
100m Row
10ft Dumbbell Walking Lunge (build in weight)
Workout
“Shake and Bake!” (Time)
Freedom (RX’d)
Teams of 2
50 Synchro V-Ups
-into-
5 Rounds
Partner 1:
300/250m Row
Partner 2:
50ft Dumbbell Walking Lunge (2×50/35)
*Switch when both are completed
-into-
50 Synchro V-Ups
(KG conv: 22.5/15 DBs)
Independence
Teams of 2
40 Synchro V-Ups
-into-
5 Rounds
Partner 1:
250/225m Row
Partner 2:
50ft Dumbbell Walking Lunge (2×35/25)
-Switch when both are completed
-into-
40 Synchro V-Ups
(KG conv: 15/10 DBs)
Liberty
Teams of 2
30 Synchro Sit Ups
-into-
5 Rounds
Partner 1:
200/175m Row
Partner 2:
50ft Single Dumbbell Walking Lunge (light)
-Switch when both are completed
-into-
30 Synchro Sit Ups
Target time: 18:00-20:00
Time cap: 25:00
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Russian Kettlebell Swings @ moderate weight
-rest 30 seconds-
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (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
Weighted Hip Thrusts
Russian Kettlebell Swing
Around the Worlds
