CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: 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=”August 15, 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/Skill:

400 Meters

3 Rounds of:

5 PVC pass throughs

10 Overhead Squats

+Overhead Squat drill work

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STRENGTH:

Overhead Squat

Build to a 1RM

P3 Front Squat or Overhead Squats

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METCON:

3 Rounds For Time

Row/Run 400m

20 Burpees

15 Toes to Bar

10 Handstand Push-ups (RX+ strict or 4”/2” deficit)

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ACCESSORY:

MANDATORY STRETCHING[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Lemon Squeezy by Aerobic Capacity

8×100 Meters with 45 seconds rest between reps

4 Minutes Rest

4×200 Meters with 75 seconds rest between reps

4 Minutes Rest

3 x 300 Meters with 90 seconds rest between reps

Total: 2400 Meters

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