Mallard Crossfit – CrossFit
Gymnastics
Gymnastics: Ring Muscle-Ups (Checkmark)
Level 1:
9 min EMOM:
Min 1: 6 Single Arm DB Row per arm
Min 2: Max Ring to Chest Hold (30 sec cap)
Min 3: Rest minute
Level 2:
9 min EMOM:
Min 1: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups
Min 2: Ring Swing Drill: 5 reps of – 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to Shoulder.
Min 3: Rest minute
Level 3:
5 sets:
1:00 AMRAP
8/6 Calorie Row
Max Ring Muscle Ups in the remaining time
-Rest 1 minute between sets-
Workout
Versace Mansion (Time)
FREEDOM (RX):
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women’s Calories: 20-40-60)
(Scored by Time)
INDEPENDENCE (Intermediate):
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women’s Calories: 16-32-48)
LIBERTY (Beginner):
10-20-30
Calorie Row
5-10-15
50ft Shuttle Runs
(Women’s Calories: 8-16-24)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Band Bicep Stretch
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.
Band Bicep Stretch
Posterior Hip Stretch
