Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Air Bike (:30 easy, :20 mod, :10 fast)
-into-
5:00 AMRAP
10 Single Leg Calf Raises (each)
4 Box Step Ups
5 Sit Ups
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build-in pace)
4 Box Jumps (build-in height)
4 Sit Ups
Workout
Apple Fritter (Calories)
Freedom (RX’d)
12:00 AMRAP
Max Air Bike Calories
*Every 2:00, including 0:00 perform:
12 Box Jumps (24/20)
12 Sit Ups
Independence
12:00 AMRAP
Max Air Bike Calories
-Every 2:00, including 0:00 perform:
12 Box Jumps (20/16)
12 Sit Ups
Liberty
12:00 AMRAP
Max Air Bike Calories
-Every 2:00, including 0:00 perform:
10 Box Step Ups (20/16)
10 Sit Ups
Target number of Calories: 70+/55+ calories
Minimum number of Calories before scaling: 60/40 Calories
Gymnastics
Handstand Push-ups and Jump Rope Skill Work (Checkmark)
Take 5 min to review/practice, then
EMOM10
odd: 5-10 reps of handstand push-ups at your level below.
even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.
Handstand Pushup Levels:
Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
1 Min Posterior Shoulder Smash
1 Min Calf and Big Toe Stretch
