Mallard Crossfit – CrossFit
“Better than Yesterday”
Functional fitness improves your movement patterns.
Metcon (No Measure)
3 sets on each machine (Ski, bike, row):
:30 easy + :15 sprint
*rest 1 min between machines*
Extra credit: plank for :30 during rest.
Metcon (AMRAP – Reps)
EMOM x 15: (5 Rounds)
Min 1: 40 DU (:45 sec practice to scale)
Min 2: 16 Alt DB snatches (50/35)
Min 3: 4 Wall walks
Use today to practice hitting a certain number of double unders during the EMOM.
Rx Score is HIGHEST number of unbroken double unders in 1 min on any round. (must be able to complete all of the snatches in the next minute to mark RX.)
Scaled score is highest total number of DU in any one round.