April 30, 2020


April 30, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“You may delay, but time will not.”


2 rounds of:

10 High Knees

10 Knee to chest

10 Alternate toe touch

15 air squats

10 push-ups to inchworm

10 Scapular push-ups

Specific Warm-up

Ring row

5 sets of 2 ring rows, lowering feet each set

2 sets of 5 ring rows with feet on a box (raise height on box for set 2)

2 sets of 5 ring rows in arch hold (hips extended, with feet on box)

Workout of the Day

Metcon (Time)

5 rounds for time of:

400-m run

15 ring rows


30 sec each leg couch stretch

30 sec seated toe touch

30 sec seated wide leg stretch