Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to 12in target
4 V-Ups
2 Burpee Broad Jumps (4/3)
Workout
“I do not like the Cone of Shame” (3 Rounds for reps)
Freedom (RX’d)
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)
Independence
3:00 AMRAP
25 V-Ups (Or GHDs)
Max Burpees
-Rest 2:00-
4:00 AMRAP
25 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
25 V-Ups (Or GHDs)
Max Burpee Broad Jump (3ft/2ft)
Liberty
3:00 AMRAP
20 Sit Ups
Max Up Downs
-Rest 2:00-
4:00 AMRAP
20 Sit Ups
Max Up Downs to Bar
-Rest 2:00-
5:00 AMRAP
20 Sit Ups
Max up Down + Box Step Up (20)
Target number of reps each set:
Set 1: 30+ Reps
Set 2: 30+ Reps
Set 3: 25+ Reps
Minimum number of reps before scaling:
Set 1: 20 Reps
Set 2: 20 Reps
Set 3: 15 reps
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 1 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 Minute Bench Stretch for Lats (each side)
2×10 Reverse Leg Raises
2×10 Down Dog
