Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
5 Rounds of “Rowling”
+5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders))
2. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
10 Double Unders
10 Single Unders
Workout
The Blur (Time)
Freedom (RX’d)
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
Independence
20/16 Calorie Row
75 Double Unders
20/16 Calorie Row
150 Single Unders
20/16 Calorie Row
75 Double Unders
20/16 Calorie Row
Liberty
15/12 Calorie Row
50 SIngle Unders
15/12 Calorie Row
100 Single Unders
15/12 Calorie Row
50 Single Unders
15/12 Calorie Row
Target time: 10-12 minutes
Time cap: 16 minutes
Strength Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Bench Press
Inverted Skull Crusher
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Cat Cow
1 Min Couch Stretch
2x 1 Min Calf Pumps
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.
Cat Cow
Couch Stretch
Calf Pumps
