Mallard Crossfit – CrossFit
Workout
McConaughey (Time)
Freedom (RX’d)
Teams of 2
300/240 Calorie Air Bike or 500/400
-split as needed-
Independence
Teams of 2
240/200 Calorie Air Bike or 400/300 Row
-split as needed-
Liberty
Teams of 2
200/160 Calorie Air Bike
-split as needed-
Target time: Sub 17:00
Time cap: 25:00 Bike or 28:00 Row
Strength/Accessory
Accessory (Time)
Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-
* If you are unable to hold the plank on your elbows for longer than 30 seconds at a time, scale to your knees or the top of the push-up plank hold.
* Athletes can partner up and perform an 8-minute hold, switching as desired. Try to even out total hold times between athletes.
* Score is the total time held, accumulated (4:00 is the goal)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
2x 10 Foam Roll Up Wall
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.
Cobra
Foam Roll Up Wall
