Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation 10:00 AMRAP
30-second Air Bike (build in pace)
5 Worlds Greatest Stretch (each)
5 Front Squats (empty bar)
3 Low Box Jumps
1 Zombie Rope Climb
2. Strength
3 Sets:
8 Front Squat (65-70%)
3 seated Box Jumps after each set
-rest 2 Minutes between sets-
3. Workout Prep
2 sets:
5/4 Calorie Air bike (build in pace)
1 Rope Climb
4 Box Jump Overs (build in height)
Strength Accessory
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
Workout
Paradise Falls (Time)
Freedom (RX’d)
7 Rounds
10/8 Calorie Air Bike
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)
Independence
7 Rounds
10/8 Calorie Air Bike
1 Rope Climb (Or 4 Strict Pull Ups)
10 Box Jump Overs (20/16)
Liberty
7 Rounds
8/7 Calorie Air Bike
5 Ring Rows
10 Box Step Ups (24/20)
5 Ring Rows
Target time: 10-11 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 Min Posterior Hip Stretch (each side)
2x 45 Sec Ring Tricep Stretch
2x 10 Open Book
