CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wenesday: 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 24, 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:

Barefoot Jumping + Pose Running

Double Under Prep and Mobility

Alternate between 25 Double Unders (goal is unbroken) and the Mobility below:

10 Cat/Camel

10 Up and Over the Fence each side

10 Hip Capsule Grind each side

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Workout Prep:

Running Prep

50m Jog into 50m Moderate Pace

Walk back

2 Rounds

50m Moderate Pace into Fast Pace (not 100% sprint)

Walk back

2 Rounds

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METCON:

BEYOND RXD

200m Sprint

45 Double Unders

Perform every 3min

6 Rounds

RXD

200m Sprint

35 Double Unders

Perform every 3min

6 Rounds

FITNESS

200m Sprint

50 Fast Feet Jumps

Perform every 3min

6 Rounds

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Warm Down:

Finisher:

15-20 Cals on the Assault Bike or Rower

EMOM 5min

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Competitors:

BEFORE METCON

Deadlift

3-3-3-3-3

NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets

AFTER METCON

50 Toes to Bar

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*CrossFit Endurance Workout*

800 Meters at moderate pace, 200 Meters fast,

2 Minutes Rest

700 Meters moderate pace, 200 Meters fast,

2 Minutes Rest

600 Meters Moderate pace, 200 Meters fast,

2 Minutes Rest

500 Meters Moderate pace, 200 meters fast,

2 Minutes Rest

400 Meters Moderate pace, 200 meters fast,

2 Minutes Rest

300 Meters Moderate pace, 200 meters fast,

2 Minutes Rest

200 Meters Moderate pace, 200 meters fast,

2 Minutes rest

100 Meters Moderate pace, 200 meters fast,

Done!

Total: 5200 Meters

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