April 13, 2020

12
Apr

April 13, 2020

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https://persistenceathletics.as.me

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Find the simplest thing you are bad at and work it until proficient”

Warm-up

2 rounds for 30-seconds of:

Air squats

Leg raises + ankle rotations

Active Spider man lunge

Scorpion

V-roll ups

Up-down

2min On-Spot jog /400-m jog at a light pace

Specific Warm-up

Run

2 sets of 25-m carioca run

25-m of high knees + 25-m jog

25-m of butt-kickers + 25-m jog

50-m jog

3 rounds of: 50-m run (increase pace each round)

Workout of the Day

Metcon (Time)

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Cooldown

2 R- 4 paddels + Lunge (hold) + sit back(hold)

30 sec calf stretch on wall, per leg

30 sec child pose