Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Air Bike (build in pace)
6 Box Step Ups
3 Up Downs to Bar
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Box Jump Overs (build in height)
2 Burpee to Bar
Workout
Nachos (6 Rounds for time)
Freedom (RX’d)
Every 4:00 (6 Sets)
15/12 Calorie Air Bike
12 Box Jump Overs (24/20)
9 Burpee to Bar
Independence
Every 4:00 (6 Sets)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
8 Burpee to Bar
Liberty
Every 4:00 (6 Sets)
10/8 Calorie Air Bike
10 Box Step Ups (20)
8 Up Downs
Target time each set: 2 minutes -2 minutes 15 seconds
Time cap each set: 3 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4×5 Quad Foam Rolling (each leg)
2x 1 Minute Ring Bicep Stretch
1 Minute Calf & Big Toe 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.
Quad Foam Rolling
Ring Bicep Stretch
Calf & Big Toe Stretch
