Mallard Crossfit – CrossFit
Strength Accessory
Shoulder Press (2 x 2 @ 90-95%)
Complete 1 set every 3:00.
Hot Apple Cider (2 Rounds for reps)
Freedom (RX’d)
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball (20/14) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
(KG conv: 9/6 WB)
Independence
4 sets
2:00 AMRAP
16/13 Calorie Row
Max Wall Ball (14/10) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
8x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
(KG conv: 6/4 WB)
Liberty
4 sets
2:00 AMRAP
12/10 Calorie Row
Max Wall Ball Thrusters (light) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
6x50ft Shuttle Run
Max Up Downs
-rest 2:00 between sets-
Target number of reps each set: 20+ Wall balls and 14+ Burpees
Minimum number of reps before scaling: 15 Wall Balls and 10 Burpees
Workout
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Adductor Rockbacks
1 Minute Couch Stretch
20 Scorpion Kicks (each side)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Adductor Rockbacks
Couch Stretch
Scorpion Kicks
