Mallard Crossfit – CrossFit
“Better than Yesterday”
Good sleep improves your brain performance, mood, and health .
Metcon (Checkmark)
4 rounds: (with DB`s)
10 bench press
10 renegade rows
10 bicep curls
Use different weights as needed for the different movements.
Metcon (AMRAP – Reps)
3x on each machine:
:15 easy + :30 sprint
*rest 1:30 between machines*
Use today to practice pacing & sprinting on the machines. Score is total cals after all 9 sprint sets.
21 min cap.
