Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Workout
“You’re Tiny Avenger!” (3 Rounds for time)
Freedom (RX’d)
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
(KG conv: 61/38)
* Note: each set is 3 rounds, with athletes performing 9 rounds total.
Independence
3 sets:
3 Rounds
10 Bench Press (115/75)
20 Bent Over Banded Rows
-rest 1:1 between sets-
(KG conv: 52/34)
Liberty
3 sets:
3 Rounds
10 Dumbbell Bench Press (light)
15 Bent Over Banded Rows
-rest 1:1 between sets-
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
Overall time cap: 25 minutes
Strength/Accessory
Cooldown/Mobility
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
