Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
2x50ft Shuttle Run
10 Alternating V-ups
10 Box Step Ups
30 second Ski (Or Row)
3 inchworms
30 Single Unders
2. Workout Prep
1 set: (With Partner)
2x50ft Shuttle (at workout pace)
5 GHDs
2 Dumbbell Box Step Overs
100m Ski (at workout pace)
2 Burpee Pull Ups
10 Double Unders
Workout
Bagheera the Panther (4 Rounds for time)
Freedom (RX’d)
4 Sets: (1 set every 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups (Or V-Ups)
-straight into-
Partner 1: 10 Dumbbell Box Step Overs (2×50/35) (24”/20”)
Partner 2: 250/200m Ski (OR Row)
(KG conv: 22.5/15 DBs)
-straight into-
Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders
*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements
Independence
Every 12:00 (4 sets)
Partner 1: 8x50ft Shuttle Run
Partner 2: 15 GHD Sit Ups (Or V-Ups)
-straight into-
Partner 1: 10 Dumbbell Box Step Overs (2×35/25) (24”/20”)
Partner 2: 200/175m Ski (OR Row)
-straight into-
Partner 1: 6 Burpee Pull Ups
Partner 2: 50 Double Unders
(KG conv: 15/10 DBs)
Liberty
Every 12:00 (4 sets)
Partner 1: 5x50ft Shuttle Run
Partner 2: 15 Sit Ups
-straight into-
Partner 1: 10 Single Dumbbell Box Step Overs (light) (20”)
Partner 2: 150/125m Ski (OR Row)
-straight into-
Partner 1: 8 Up Down + Ring Row
Partner 2: 60 Single Unders
Target time each set: 8-10 minutes
Time cap each set: 10 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 GHD Hip Raise (Or Barbell Good Mornings) @ moderate weight RPE 7
*Rest 1 minute between rounds
Weighted Hip Thrusts
GHD Hip Raise
—-scale to Barbell Good Mornings if needed
