CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: 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 30, 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

With a light Kettlebell (KB):

100m Waiters Carry — KB Directly Overhead (switch at 50m)

8 KB Deadlifts

6 Turkish Get Ups —— 3 each arm

100m any way KB Carry (Run)

8 KB Russian Swings

6 Turkish Get Ups (3 each arm)

100m run with KB behind neck —– hold with both hands

8 KB Full Swings

6 Turkish Get Ups (3 each arm)[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Back Squat 5×2 75% Rest 2 min

*OPTIONAL: PULL-UP PROGRESSIONS[/vc_column_text][vc_column_text delay=”0″]METCON

Min 1: 20 KB Swing (35/25) (53/35) (70/53)

Min 2: 10 (*push-ups) (Dips/to competition depth) (10/7 Ring dips)

12 Minutes[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

KB Groin Stretch  +  Pec smash or stretch.

(5min) Shoulder Mobility

5 Wall Slides

30sec Supine Plank Hold  – Hips High, chest up and head back

2 Rounds[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

As many reps as possible in 7 minutes:

25 Double unders

5 Burpee Bar Muscle Ups[/vc_column_text][/vc_column][/vc_row]