Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up + Hip Halo
-into-
8:00 AMRAP
5 Dynamic Air Squats
5 Wall Ball Thrusters
10 Hollow Rocks
10 Step Ups
4 Up Downs
2. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs (build-in height)
Workout
Coconut Mall (5 Rounds for time)
Freedom (RX’d)
10 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)
-rest 1:00-
20 Wall Balls (20/14)
10 Burpee Box Jump Overs (24/20)
-rest 1:30-
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24/20)
-rest 2:00-
40 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
-rest 2:30-
50 Wall Balls (20/14)
25 Burpee Box Jump Overs (24/20)
(KG conv: 9/6 WB)
Independence
10 Wall Balls (14/10)
5 Burpee Box Jump Overs (20/16)
-rest 1:00-
20 Wall Balls (14/10)
10 Burpee Box Jump Overs (20/16)
-rest 1:30-
30 Wall Balls (14/10)
15 Burpee Box Jump Overs (20/16)
-rest 2:00-
40 Wall Balls (14/10)
20 Burpee Box Jump Overs (14/10)
-rest 2:30-
50 Wall Balls (14/10)
25 Burpee Box Jump Overs (20/16)
(KG conv: 6/4 WB)
Liberty
10 Wall Balls Thrusters (light)
5 Up Down + Box Step Up (20/16)
-rest 1:00-
15 Wall Balls Thrusters (light)
10 Up Down + Box Step Up (20/16)
-rest 1:30-
20 Wall Balls Thrusters (light)
15 Up Down + Box Step Up (20/16)
-rest 2:00-
25 Wall Balls Thrusters (light)
20 Up Down + Box Step Up (20/16)
-rest 2:30-
30 Wall Balls Thrusters (light)
25 Up Down + Box Step Up (20/16)
Target time each set:
Set 1: Sub 60 seconds
Set 2: Sub 2 minutes
Set 3: 2-3 minutes
Set 4: 4-5 minutes
Set 5: 5-6 minutes
Time cap each set:
Set 1: 90 seconds
Set 2: 3 minutes
Set 3: 4 minutes
Set 4: 6 minutes
Set 5: 8 minutes
Overall time cap: 30 minutes (this includes an extra 30 seconds)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
1 Minute Couch Stretch
20x Shoo the Cat
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.
Bretzel
Couch Stretch
Shoo the Cat
