Mallard Crossfit – CrossFit
Workout Option 1
Trashin’ the Camp (Time)
Freedom (RX’d)
100 Single Unders
30 Sit Ups
100 Single Unders
30 V-Ups
100 Single Unders
30 GHDs (Or Stick Sit Ups)
100 Single Unders
Independence
80 Single Unders
25 Sit Ups
80 Single Unders
25 V-Ups
80 Single Unders
25 GHDs + 6in Riser (Or Stick Sit Ups)
80 Single Unders
Liberty
60 Single Unders
20 Sit Ups
60 Single Unders
20 Alternating V-Ups
60 Single Unders
20 Wall Ball Sit Ups
60 Single Unders
Target time: 8-10 minutes
Time cap: 14 minutes
Workout Option 2
Recovery Workout (Checkmark)
Fartlek Run or Trail Run or Hike
45-60 Minutes
*Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.
