Mallard Crossfit – CrossFit
Workout
Mockingjay (Time)
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set
Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x35s/25s)
25 Double Unders after each set
Liberty
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts (light)
10/8 Calorie Air Bike
Target time: 8-10 minutes
Time cap: 14 minutes
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 2:00 between rounds-
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×10 Open Book
20 Scorpion Kicks
1 Min Calf and Big Toe Stretch
