Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row (build in pace)
-into-
7:00 AMRAP
5 Up Downs
5 Inchworms
5 Roll and Reach
25ft Walking Lunge
2. Workout Prep
2 sets: With partner
20-second Row
-build in pace, practice transitioning on and off the rower-
Workout
Bedtime Stories (Time)
Freedom (RX’d)
Teams of 2 (1:1)
12 sets (each)
250/200m Row
* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).
Independence
Teams of 2 (1:1)
12 sets (each)
200/175m Row
Liberty
Teams of 2 (1:1)
12 sets (each)
175/150m Row
Target time each set: 50-60 seconds
Time cap each set: 65 seconds
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
3 Rounds
8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Single Arm Kettlebell Overhead Sit Up
Around the Worlds
KB Front Racked/ Overhead Carry
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
10x 5 Second Cobra
1 Minute Quardruped Forearm Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf & Big Toe Stretch
Cobra
Quardruped Forearm Stretch
