Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Air Bike
-into-
8:00 AMRAP
10 Cossack Squats
10 Deadbugs
10 Roll and Reach
4 Back Rack Step Back Lunges (empty bar)
2. Strength
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
– Rest 60-90 seconds between sets
3. Workout Prep
2 sets:
5/4 Calorie Air Bike
3 Strict Sit Ups
Strength/Accessory
Back Rack Step Back Lunges
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
– Rest 60-90 seconds between sets
Workout
Free Jacks (Time)
Freedom (RX’d)
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike
Independence
50/40 Calorie Air Bike
75 Strict Sit Ups
50/40 Calorie Air Bike
Liberty
40/32 Calorie Air Bike
80 Sit Ups
40/32 Calorie Air Bike
Target time: 13-15 minutes
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Couch Stretch
1 Minute Foot Smash
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Seated Biceps Stretch
Couch Stretch
Foot Smash
