April 11, 2020

10
Apr

April 11, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“When consistency is discipline, winning becomes incidental”

Warm-up

2 rounds of:

40 Jumping jacks

30 Mountain climbers

10 High Pulls

10 Inchworms with a push-up

10 Each, leg raises alternate+ankle rotation

Specific Warm-up

Burpee

10 no-push-up burpees

5 tuck jumps

5 burpees

L pull-up

Perform 3-5 reps at each step:

Low-ring pull-ups (with both feet on the ground)

Low-ring pull-ups (with one foot on the ground; *scaling option)

Strict pull-up

Tuck pull-up

L pull-up

Workout of the Day

Metcon (Time)

30-25-20-15-10-5 reps for time of:

Burpees

L pull-ups

Cooldown

30 sec each leg figure 4 stretch

8 cobra pose (3 sec pause at the top)

30 sec pike pose hold