Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
4 Burpee Box Step Ups
10 Deadbugs
3 Back Squat (Build in weight)
2. Strength
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-
3. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs
Strength Accessory
Back Squat
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-
Workout
50 First Dates (8 Rounds for time)
Freedom (RX’d)
4 sets:
30 Wall Balls (20/14)
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs (24/20)
-2:00 recovery Air Bike between sets-
(KG conv: 9/6 WB)
Score is for the “working” part of each set and does not include the active recovery time.
Independence
4 sets:
30 Wall Balls (14/10)
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs (20/16)
-2:00 recovery Air Bike between sets-
(KG conv: 6/4 WB)
Liberty
4 sets:
20 Wall Ball Thrusters (light)
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
10 Up Down Box Step Ups (24/20)
-2:00 recovery Air Bike between sets-
Target time each set:
Wall Balls: 50-60 seconds
Burpees: 75-90 seconds
Time cap each set:
Wall Balls: 1:15
Burpees: 2 minutes
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
15 Bootstrappers
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
Bootstrappers
