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 9, 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

Bike/Row about 1 min then:

1min — 45sec — 30sec — 15sec

*all-out efforts!

* Do it in partners or threes. Recovery is the waiting time.

(5min) Mobility

1min Hip Flexor/Shoulder Pole Stretch (ea side) — back against pole while arms straight overhead holding pole. Rest 15sec between.

1min Frog Stretch

1min Wall Squat Hold – at the bottom of the Wall Squat[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Athlete Choice of Back Squat or Push Press

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

40-30-20-10

Wall-ball (20/14)

Toes to bar

Rest until the 15 minute mark

For time:

40-30-20-10

KB swing (53/35)

Mtn Climbers[/vc_column_text][vc_column_text delay=”0″]Competitors

200 Double Unders

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