April 16, 2020

15
Apr

April 16, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“It’s easy to do things when it’s convenient. The real progress is made when things get a little tougher!”

Warm-up

2 rounds of:

10 Burpee

10 sit-ups

10 Air squats

10 hollow rocks

10 glute bridges

10 DB/object row

Specific Warm-up

GHD Sit-up

2 rounds for 30-seconds of:

Sit-ups

GHD hollow hold

GHD Sit-up

2 rounds for 30-seconds of:

Sit-ups

GHD hollow hold

GHD sit-up to parallel

GHD sit-ups

Practice

2 rounds of:

100-m row

3 GHD sit-ups

Rest 30-secondsHD sit-up to parallel

GHD sit-ups

Practice

2 rounds of:

100-m row

3 GHD sit-ups

Rest 30-seconds

Workout of the Day

Metcon (Time)

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Cooldown

10 cobra pose (3 sec hold on the top)

10 cat-cow

1min shoulder and neck stretch