April 10, 2020

9
Apr

April 10, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“You must expect great things of yourself before you can do them.”

Warm-up

3 rounds for 30-seconds of:

Jumping Jacks

Butt-kickers

Spiderman lunges

Samson stretch

Slow air squats

10 outside+inside hip openers

10 knee swings

Specific Warm-up

Walking lunge

10 squat therapy reps

10 split squats per side, pausing with the back knee off the floor

10 slow and controlled walking lunges

10 walking lunges

Box jump

10 box step-ups

10 low box jumps

2 sets of 5 box jumps at intended workout height

Wall-ball shot

5 medicine-ball squats (pause 3-seconds)

5 medicine-ball push press (pause 3-seconds)

5 wall-ball shots

Workout of the Day

Metcon (Time)

4 rounds for time of:

50-ft. walking lunge

30 wall-ball shots

30 box jumps

♀ 20-in. box ♂ 24-in. box

Cooldown

30 sec each leg sprider man hold

30 sec side leg stretch

30 sec pigeon pose