Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
7:00 AMRAP
10 Walking Lunge Steps
10 Cossack Squats
5 Med Ball Clean (practice-light weight)
2. Workout Prep
2 sets:
4 Wall Ball Walking Lunges
3 Hang Wall Ball Cleans (build-in weight)
Workout
Cinnamon-Sugar (Time)
Freedom (RX’d)
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
10 Wall Walks
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
(KG conv: 9/6 WB)
The ball can be held any way for the lunges. The cleans are hang squat cleans.
Independence
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)
8 Wall Walks
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)
(KG conv: 6/4 WB)
Liberty
50ft Lunge
25 Hang Wall Ball Cleans (light)
50ft Lunge
10 Inchworms
50ft Lunge
25 Hang Wall Ball Cleans (light)
50ft Lunge
Target time: 10-12 minutes
Time cap: 15 minutes
Strength/Accessory
Strength Complex (5 Rounds for weight)
Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×10 Down Dog
2x 1 Min Calf Pump
1 Min Couch Stretch
