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=”September 6, 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

Do the following down the length of the gym.

2 Lunges + 2 Air Squats.

2 Lateral Lunges (1 each side) + 2 sumo squats.

Half Handstands

4 bird peckers with a pause each time you touch the ground + 2 Inchworms.

+2-3 min barbell prep[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Part 1

Work up to a Heavy 1 Rep of the Complex:

High Hang Squat Clean

Mid thigh Squat Clean

Squat Clean[/vc_column_text][vc_column_text delay=”0″]METCON

3 RFT

30 Pistols (Sub Bulgarian lunges) (alternating legs)

20 OH Squat (RX: 65/45lbs) (RX+: 75/55lbs)

30 Walking Lunges

20 Back Squat (65/45lbs) (RX+: 75/55lbs)[/vc_column_text][vc_column_text delay=”0″]WARM DOWN

Spend 3-5min on a Rower, Assault Bike, or jog at an easy pace.

Finish by alternating between Quad Pose and Pigeon Pose.[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

3 sets max rep HSPU[/vc_column_text][/vc_column][/vc_row]