Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
20 Banded Side Steps
10 Banded Glute Bridges
10 banded Air Squats
-into-
3 sets:
10 Kip Swings
10 Alt. V-Ups
5 Low Box Jumps
5 Back Squats (empty-build across sets)
2. Strength
Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.
3. Workout Prep
1 set:
4 V-Ups
4 Box Jump Overs
4 Toes to Bar
4 Jumping Split Lunges
4 Sit Ups
Strength/Accessory
Back Squat
Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.
Workout
”Now I eat success for breakfast, with skim milk” (Time)
Freedom (RX’d)
50 V-Ups
50 Box Jump Overs (20)
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups
Independence
40 V-Ups
40 Box Jump Overs (20)
40 Toes to Bar
40 Jumping Split Lunges
40 Abmat Sit Ups
Liberty
25 Crunches
50 Box Step Ups (20/16)
25 Hanging Knee Raises
50 Walking Lunges
25 Abmat Sit Ups
Target time: sub 14 minutes
Time cap: 18 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
