Mallard CrossFit Upcoming Events!
*Starting Thursday 10/17 New Evening schedule. 4pm-5:15pm Open Gym & 5:30pm CrossFit Class.
*Coming soon—Paul’s pumpkin decorating contest!
*Saturday, October 28th @ 10:30am-Shawna’s Stupid Shit Endurance workout. (Workout posted next week) :90 Min (total)
*Halloween Day-Costume Contest-ALL CLASSES
Mallard CrossFit Push Up Challenge begins 10/23. 1 Push Up increase per day until December 12th! (Workout push ups COUNT)
Mallard Crossfit – CrossFit
“Better than Yesterday”
Performing squats produces endorphins in the body
Deadlift (Every :75 x 6 (3 Reps))
Build from 60% over 1st 3 sets, same weight for last 3.
Metcon (No Measure)
EMOM x 16:
Min 1: 40 DU
Min 2: 8 T2B
Min 3: 100m run
Min 4: 8 HSPU
RX+ Strict HSPU
Use today to practice your gymnastics, pick a number you can hold over the entire EMOM.