Mallard Crossfit – CrossFit
“Better than Yesterday”
Resistance Training Helps Control Body Fat.
Skill Work (No Measure)
15 min or 3 sets:
5 strict pull-ups (add weight if possible)
10 good mornings with empty barbell
10 broad jumps
Work on using arms and hips on the broad jumps. Use these to help gain confidence in the jump for box jumps and Oly lifts.
Metcon (Calories)
AMRAP 4: -3 Rounds of DT (95/65) -MAX cal row in remaining time.
AMRAP 4: -2 Rounds of DT (135/95) -MAX cal row AMRAP 4: 1 Round of DT (155/105) -MAX cal row
*rest 4 min between AMRAPS*
(DT=12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks)
Score is calories but add your weights to notes.
