Mallard Crossfit – CrossFit
Workout Option 1
Tamales (Time)
Freedom (RX’d)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (155/95)
Partner Holds Double Kettlebell Front Rack (2×53/2×35)
(KG conv: 70/47.5 BP, 24/16 KBs)
Partner one completes 10 reps while partner 2 holds 2 KBs. Then the switch and partner two performs 10 bench while partner one holds. Then they move on to 9s…
Independence
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (135/85)
Partner Holds Double Kettlebell Front Rack (2×35/2×26)
(KG conv: BP 60/37.5, KBs 16/12)
Liberty
Teams of 2
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (moderate)
Partner Holds Plank (elbows)
Target Time: 13-15 minutes
Time Cap: 18 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 90/70 cal Air Bike)
25ft Handstand Walk (or 2 wall walks)
20 Sec L-sit Hang
25ft Handstand Walk (or 2 wall walks)
L Sit Hang – bend knees if needed.
