Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Row
10 Banded Pull Aparts
10 Kip Swings
10 Dumbbell Bench Press
1 Zombie Rope Climb (Or 10 Ring Rows)
2. Workout Prep
3 sets:
5/4 Calorie Row
5 Bench Press (build in weight)
1 Bar Muscle Up (or 2 Chest to Bar/Pull-ups/Jumping Pull-ups)
1 Rope Climb (half way) (or Zombie Rope Climb)
Workout
The Undiscovered Country (Time)
Freedom (RX’d)
Teams of 2
100/80 Calorie Row
100 Bench Press (115/75)
30 Bar Muscle Ups (Or 60 Chest to Bar)
80/64 Calorie Row
80 Bench Press (135/85)
10 Rope Climbs (or 40 Strict Pull Ups)
60/48 Calorie Row
60 Bench Press (155/95)
6 Legless Rope Climbs (Or 20 Burpee Pull Ups)
– Split reps as desired –
(KG conv: wt1 – 52/34, wt2 – 61/39, wt 3 – 70/43)
Independence
Teams of 2
80/65 Calorie Row
100 Bench Press (95/65)
20 Bar Muscle Ups (Or 40 Chest to Bar)
60/48 Calorie Row
80 Bench Press (115/75)
8 Rope Climbs (or 30 Strict Pull Ups)
40/32 Calorie Row
60 Bench Press (135/85)
4 Legless Rope Climbs (Or 16 Burpee Pull Ups)
(KG conv: wt1 – 43/29, wt2 – 52/34, wt 3 – 61/39)
Liberty
Teams of 2
60/48 Calorie Row
80 Dumbbell Bench Press (light)
40 Jumping Pull Ups
40/32 Calorie Row
60 Dumbbell Bench Press (light)
30 Ring Rows
20/16 Calorie Row
40 Dumbbell Bench Press (light)
20 Jumping Chest to Bar Pull Ups
Target time: Sub 32 minutes
Time cap: 40 minutes
Optional Accessory
Core Work (Checkmark)
4 sets:
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
1 min Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Cooldown/Mobility
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
