Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm-Up
-into-
8:00 AMRAP
1:00 Bike
10 Walking Lunges
3 Inchworms
10 V-Ups
2. Workout Prep
3 sets:
5/4 Calorie Bike (build in pace)
10ft Front Rack Walking lunge (build in weight)
Workout
The Amazing Race (5 Rounds for time)
Freedom (RX’d)
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge (75/55)
(KG conv: 35/25)
Independence
Teams of 2
5 sets: (each/1:1)
16/13 Calorie Air Bike
50ft Front Rack Walking Lunge (55/45)
(KG conv: 25/20)
Liberty
Teams of 2
5 sets: (each/1:1)
12/10 Calorie Air Bike
25ft Single Dumbbell Walking Lunge (light)
Target time each set: 2:00 – 2:30
Time cap each set: 3:00
Strength/Accessory
Accessory (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Cat Cow
2x 15 Side Lying Rotations (each side)
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.
Shoo the Cat
Cat Cow
Side Lying Rotations
