Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
45-Second Row
10 Ring Rows
10 Single Dumbbell Shoulder Press (each)
2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
4 Pull Ups
2 Strict Handstand Push Ups
Workout
Shere Khan the Tiger (5 Rounds for time)
Freedom (RX’d)
5 sets:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-
Independence
5 sets:
16/14 Calorie Row
12 Pull-ups
6 Strict Handstand Push Ups (Or 9 Handstand Push ups)
rest 1:1 between sets
Liberty
5 sets:
12/10 Calorie Row
12 Ring Rows
12 Dumbbell Push Press
rest 1:1 between sets
Target time each set: 2-2:45
Time cap each set: 3 minutes
Strength/Accessory
Core Work (Checkmark)
2-3 sets, time permitting:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
*Rest 1:00 between sets
Strict Sit Up
Hanging L-Sit Hold
—-scale to Hanging Knee Raise Hold if needed
Kettlebell Side Bend
Alligator Rolls
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Minutes Pec Stretch
1-2 Minutes Squat Rack Pec Minor
1 Minute Barbell 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.
Pec Stretch
Barbell Forearm Stretch
Squat Rack Pec Minor
