CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 2, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARM-UP

In Partners:

3 Handstand Walk gym length (partner or wall assisted if needed) switching + 200m run

Broad jump contest (alternate 5x each) + 200m run[/vc_column_text][vc_column_text delay=”0″]METCON

AMRAP 20

60 DB Snatch

10 Box Jumps/Steps (24/20″)

50 DB Snatch

20 Box Jumps

40 DB Snatch

30 Box Jumps

30 DB Snatch

40 Box Jumps

20 DB Snatch

50 Box Jumps

10 DB Snatch

60 Box Jumps

[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Press

2-2-2-2-2-2[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

(5min) With any time remaining, perform 2-3 Shoulder Stretches:

Pec Stretch

Wall Stretch

Over the Back Stretch

With a barbell, roll out calves.

With a Foam Roller or Ball, roll out Lats. Get up in there!![/vc_column_text][vc_column_text delay=”0″]COMPETITORS

Before or after class

For time:

50-40-30-20-10

Assault Bike (calories)

Row (calories)[/vc_column_text][/vc_column][/vc_row]