Mallard Crossfit – CrossFit
Strength Accessory
Power Clean
Build up to a Heavy Power Clean
10-12 minutes
Workout
Declaration of Independence (Calories)
Freedom (RX’d)
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike or 65/52 Row
3 Rounds
30 GHDs (V-Ups)
30 Dumbbell Box Step Ups (35s/25s) (24/20)
-in the remainder of time-
Max Calorie Air Bike/Row
Independence
15:00 AMRAP
Buy in: 35/28 Calorie Air Bike or 50/40 Row
3 Rounds
20 GHDs + 6in Riser
30 Dumbbell Box Step Ups (25s/15s) (20/16)
-in remainder of time-
Max Calorie Air Bike/Row
Liberty
15:00 AMRAP
Buy in: 30/24 Calorie Air Bike
3 Rounds
25 Sit Ups
30 Box Step Ups (20/16)
-in remainder of time-
Max Calorie Air Bike
Target number of Calories: 35/25+ Calories
Minimum number of Calories before scaling: 20/15 Calories
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×10 Shoulder Extension Bridges
20 Shoo the Cat
1 Min Foot Smash
