Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
6:00 AMRAP
5 Wall Ball Front Squats
5 Wall Ball Push Press
10 Alternating V-Ups
30-second Jog
2. Workout Prep
2 sets:
50m Run
5 GHD’s
5 Wall Balls
Workout
Revenge of the Sith (Time)
Freedom (RX’d)
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)
(KG conv: 14/9 for option A, 9/6 for option B)
Independence
3 Rounds
400m Run
25 GHD’s + 6in Riser(Or V-Ups)
20 Wall Balls (20/14) (10/9)
(KG conv: 9/6)
Liberty
3 Rounds
300m Run
30 Sit Ups
20 Wall Ball Thrusters (light)
Target time: Sub 14:00
Time cap: 18:00
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
