Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Air Bike
10 Bent Over Banded Rows
5 Inch Worms
10 Box Step Ups
2. Strength
3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single Arm Dumbbell Rows
-rest 2:00 between sets-
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 Handstand Push Ups
3 Box Jumps (build in height)
Strength Accessory
Shoulder Press
3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single Arm Dumbbell Rows
-rest 2:00 between sets-
Score the shoulder press, comment with the DB weight
Workout
Cooldown/Mobility
Minnesota Timberwolves (AMRAP – Reps)
Freedom (RX’d)
12:00 AMRAP
10/8 Calorie Air Bike
10 Handstand Push Ups
5-10-15-20…
Box Jumps (24/20)
Independence
12:00 AMRAP
10/8 Calorie Air Bike
8 Handstand Push Ups
5-10-15-20…
Box Jumps (20/16)
Liberty
12:00 AMRAP
8/7 Calorie Air Bike
8 Dumbbell Push Press (light)
5-10-15-20…
Box Step Ups (20/16)
Target number of reps: 197/185 (Into the round of 30 Box Jumps)
Minimum number of reps before scaling: 112/104 (Into the round of 20 Box Jumps)
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×15 Adductor Rockbacks
1 Min Calf Foam Rolling
2×10 Foam Roll Wall
