Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row
-into-
7:00 AMRAP
5 Hanging Knee Raises
5 Hand Release Push Ups (knees)
10 Dynamic Squat Stretches
3 Tempo Front Squats (empty bar-build in weight)
2. Strength
3 Front Squats x 6 sets (80-85%)
-Complete a set every 2:00-
3. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 Toes to Bar
Strength Accessory
Front Squat
6 sets of 3 Front Squats (80-85%)
-Complete a set every 2:00-
Workout
PEZ (Time)
Freedom (RX’d)
For Time:
AMRAP 1:00
7 Barbell Bench Press (155/95)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)
(KG conv: 70/42.5 Bench)
Independence
For Time:
AMRAP 1:00
7 Barbell Bench Press (135/85)
AMRAP Toes to Bar in the time remaining until you get to 75 reps
-rest 1:00 between sets-
(KG conv: 60/42.5 Bench)
Liberty
For Time:
AMRAP 1:00
7 Barbell Dumbbell Bench Press (light)
AMRAP Hanging Knee Raises in the time remaining until you get to 75 reps
-rest 1:00 between sets-
Target time: 10-12 minutes
Time cap: 15 minutes
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 90/90 Rotations
2×10 Down Dog
