Mallard Crossfit – CrossFit
“Better than Yesterday”
Going outside improves your immunity.
Metcon (No Measure)
4 sets:
3-5 Bar MU or ring MU progression (everyone complete ring dips as part of progression)
1 min plank (switch variations each round)
(elbow, forearm, left side, right side)
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
2,000m row
T hen AMRAP in remaining time:
10 HR Push-ups
12 Reverse lunges
14 Am. KBS (53/35)
Push ups count toward challeng.
