Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Row
5 Half Kneeling Single Arm Dumbbell Strict Press (each)
10 Alt. V-Ups
10 Bird Dogs
5 Downward Dog to Upward Dog
2. Strength
6 sets
3 Dead-Stop Shoulder Press (Build in weight)
3. Workout Prep
1 set
5/4 Calorie Row
4 Strict Sit Ups
Strength/Accessory
Dead-Stop Shoulder Press
6 sets
3 Dead-Stop Shoulder Press (Build in weight)
– Rest 60-90 seconds between sets-
Workout
Terk (Time)
Freedom (RX’d)
3 Rounds
40/32 Calorie Row
25 Strict Sit Ups
Independence
3 Rounds
35/28 Calorie Row
20 Strict Sit Ups
Liberty
3 Rounds
25/20 Calorie Row
20 Sit Ups
Target timet: 13-15 minutes
Time cap: 18 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
20x Scorpion Kicks (each side)
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.
Dorsiflexion Matrix
Scorpion Kicks
