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 8, 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 Meter Run then..3X
5 PVC Pass Throughs
10 Overhead Squat
5 Kip Swings[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Then…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single[/vc_column_text][vc_column_text delay=”0″]

METCON:

15 Minute AMRAP
10 Push Press (95/65 lbs)
10 Kettlebell Swings
10 Box jumps[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Warm Up

400 Meters Easy
Toy Soldiers 25 Meters
Butt Kickers 25 Meters
15 Push-Ups

Workout:

“Helen” 

(Lets use this as a baseline test and test again in 1 month)

3 Rounds for Time:
400 Meter Run
21 Kettle Bell Swings 53 Pounds
12 Pull-Ups

then:
2 Mile Run (moderate pace)

then:
Mobility and Stretching[/vc_column_text][/vc_column][/vc_row]