Mallard Crossfit – CrossFit
Workout Option 1
The Law of the Jungle (Calories)
Freedom (RX’d)
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
*Scored by total calories
Independence
No Change to Workout
Liberty
No Change to Workout
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg or 90/75 cal Air Bike
65ft Handstand Walk (Goal is unbroken or longest distances possible unbroken)
30 Alt V-Up
Scale to 6 wall walks for the handstand walk if needed.
Alternating Leg V-Up
