Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets
10 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
30-second Row
5 Back Squats (build across sets)
10 Calf Raises
3 Up-Downs + Bar Step Over
2. Strength
Build up to a Heavy Back Squat
10-12 minutes
3. Workout Prep
2 sets:
5/4 Calorie Row
5 Thrusters (build in weight)
2 Bar Facing Burpees
Strength Accessory
Back Squat
Build up to a Heavy Back Squat
10-12 minutes
Workout
Paris, France (Time)
Freedom (RX’d)
6 Rounds
10 Thrusters (95/65)
12/10 Calorie Row
10 Bar Facing Burpees
12/10 Calorie Row
(KG conv: 42.5/30 Thrusters)
Independence
6 Rounds
10 Thrusters (75/55)
10/8 Calorie Row
10 Bar Facing Burpees
10/8 Calorie Row
(KG conv: 35/25 Thrusters)
Liberty
6 Rounds
8 Dumbbell Thrusters (light)
8/7 Calorie Row
8 Up Downs
8/7 Calorie Row
Target time: 15-17 minutes
Time cap: 20 minutes
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Min Bench Stretch Thoracic Spine
2x 10 Foam Roll On Wall
1 Min Foot Smash
