Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7s
-into-
10 min AMRAP
30-sec row (easy)
30-sec row (mod)
30-sec row (hard)
10-sec handstand hold
5 Single Arm Dumbbell Press (each side)
5 Tempo Bench Press (Empty Bar)(3 sec down)
2. Workout Prep
With Partner
3 sets
5/4 Calorie Ski (each)
2 Strict Handstand Push Ups (each)
3 Bench Press (each/build in weight)
Workout
Spooky, Scary Skeletons (Time)
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Calorie Air Bike
Handstand Push Ups
Bench Press (135/85)
Women Calories: 40-32-24-16-8
(KG conv: 60/37.5 BP)
Independence
Teams of 2
50-40-30-20-10
Calorie Air Bike
Handstand Push Ups
Bench Press (95/65)
(KG Conv: 42.5/30)
Liberty
Teams of 2
30-25-20-15-10
Calorie Air Bike
Dumbbell Push Press (light)
Dumbbell Bench Press (light)
Target time: 18-20 minutes
Time cap: 25 minutes
Strength/Accessory
Core Work (Checkmark)
4 Rounds
30 Flutter Kicks (each side)
-rest 30 seconds-
30-45 sec Weighted Forearm Plank (moderate-light weight)
-rest 30 seconds-
30-45 sec Single Arm Overhead Dumbbell Hold (each side)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Flutter Kicks
Weighted Forearm Plank
