Mallard Crossfit – CrossFit
Workout Option 1
Feta (Time)
Freedom (RX’d)
20/15 Calorie Machine
40 Alternating V-Ups
20/15 Calorie Machine
40 V-Ups
20/15 Calorie Machine
40 GHDs (Or Stick Sit Ups)
20/15 Calorie Machine
Independence
16/13 Calorie Machine
30 Alternating V-Ups
16/13 Calorie Machine
30 V-Ups
16/13 Calorie Machine
30 GHDs + 6in Riser (Or Stick Sit Ups)
16/13 Calorie Machine
Liberty
12/10 Calorie Machine
20 Sit Ups
12/10 Calorie Machine
20 Alternating V-Ups
12/10 Calorie Machine
20 Wall Ball Sit Ups
12/10 Calorie Machine
Target time: 8-10 minutes
Time cap: 14 minutes
Workout Option 2
Recovery Workout (Checkmark)
45-60 Minute AMRAP
Run on Runner @Zone 2 Pace
*Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort.
Alternative option:
45-60 Minute AMRAP on any machine available @Zone 2 Pace
*Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.
