Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Jump Rope
-into-
6:00 AMRAP
50m Run
8 Box Step-ups (each side)
4 Box Jumps
5 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
2 sets:
4 Box Jump Overs
4 Toes to Bar
50m Run (build-in pace)
Workout
Olympic Medalists (Time)
Freedom (RX’d)
10-20-30-40
Box Jump Overs (20)
40-30-20-10
Toes to Bar
*200m Run after each round
Independence
10-15-20-30
Box Jump Overs (20)
30-20-15-10
Toes to Bar
-200m Run after each round
Liberty
10-15-20-25
Box Step up and Overs (20)
25-20-15-10
Hanging Knee Raises
-200m Run after each round
Target time: 13-15 minutes
Time cap: 20 minutes
Strength/Accessory
Mayhem Mini-Pump – Back and Biceps (Checkmark)
4 Rounds
12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
1 Minute Dorsiflexion
