CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: 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 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″]WARMUP

Jump Rope warm up

1min Single two foot Jumps

1min Handstand Hold

30sec Single Running Jumps + 30sec Single High Knees Running Jumps

1min Wall Facing Handstand Hold

30sec Right leg Hop Jumps + 30sec Left leg Hop Jumps

1min Wall Climbs

1min Double Unders or Double Under attempts.[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Push Jerk: Build to today’s heavy single or double

Fitness: Push Press 2-2-2-2-2-2 (more than last week)[/vc_column_text][vc_column_text delay=”0″]METCON

EMOM 10

30 Plate Fast Feet (RX:20 double unders) (RX+30 double unders)

5 Shoulder to Overhead (RX: 5 Push Jerk 135/95lbs) (RX+155/115)

Rest, 3 min then…

EMOM 10 min AMRAP

Run 200 m

8 Bent Over Barbell Rows with same weight as S2OH[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

Shoulder + calf stretches 5 min[/vc_column_text][/vc_column][/vc_row]