Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
6:00 AMRAP
30-second Air Bike (build in pace)
10 Cossack Squats
10 Deadbugs
5 Air Squats
2. Workout Prep
2 sets:
5 Air Squats
10-second Air Bike (at workout pace)
Workout
Healer – Medical (5 Rounds for calories)
Freedom (RX’d)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Air Bike
– Rest 2:00 between sets –
Independence
5 Sets
2:00 AMRAP
25 Air Squats
Max Calorie Air Bike
-Rest 2:00 between sets –
Liberty
5 Sets
2:00 AMRAP
20 Air Squats to a Med Ball
Max Calorie Air Bike
-Rest 2:00 between sets –
Target number of Calories each set: 18/14+
Minimum number of Calories before scaling: 14/11
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
3 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Standing Tricep Extension w/ band @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x :45 Ring Tricep Stretch
4x 5 Quad Foam Rolling (each leg)
2x 10 Shoulder Extension Bridge
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.
Ring Tricep Stretch
Quad Foam Rolling
Shoulder Extension Bridges
