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 1, 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:

3 Rounds

200 Meter Run

5 PVC Pass Throughs

10 Overhead Squats

5 Kip Swings

10 Deadlifts (135/95)

:20 Squat Hold

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STRENGTH:

Back Squat 5X5 AHAP[/vc_column_text][vc_column_text delay=”0″]

METCON:

20 Minute AMRAP

4 Man team, rotate on the runner’s time, accumulate as many reps as possible.

400 Meter Run

Power Cleans (135/95)

Pull-Ups (C2B counts as 1.5 reps, MU=3)

KB Swings

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Mobilty:

Rig Latissimus Dorsi Stretch 2 x: 30 each side

Trapezius/Neck Stretch 2 x :30 each side

Please DO NOT ignore the time to stretch and work on your mobility.

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*CrossFit Endurance Workout*

Run 3 Miles at a easy pace[/vc_column_text][/vc_column][/vc_row]