Mallard Crossfit – CrossFit
Workout
Rainbow Road (Time)
Freedom (RX’d)
Teams of 2
150/120 Calorie Air Bike
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
(KG conv: 60/42.5 FS)
-Repeat from Nov 26, 2022
Independence
Teams of 2
120/100 Calorie AIr Bike
100 Front Squats (95/65)
40 Synchro Bar Facing Burpees
(KG conv: 42.5/30 FS)
Liberty
Teams of 2
100/80 Calorie Bike Erg or 75/60 cal Air Bike
100 Dumbbell Front Squats (light)
30 Synchro Up Downs
Target time: 21-23 minutes
Time cap: 30 minutes
Row substitution:
Freedom
250/200 Calories on Rower
Independence
200/160
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds
10 Dumbbell Strict Press @ Moderate weight – maintain control and quality RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Ring Y Raise @ moderate weight – maintain quality RPE 7
* 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.
Dumbbell Strict Press
Weighted Hip Thrusts
Ring Y Raise
