February 06, 2020

6
Feb

February 06, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Do something today that your future self will thank you for.”

Warm-up

AMRAP 10:

10 pulls on rower

10 ring rows

10 push-ups

10 hollow rocks

10 supermans

30-second Samson stretch per side

Specific Warm-up

Rowing and GHD sit-up

EMOM 8 minutes

Odd minute:

1. 30-seconds of legs-only rowing

3. 30-seconds of legs + lean-back rowing

5. 30-seconds of rowing

7. 30-seconds of rowing

Even minute:

2. 30-seconds of sit-ups

4. 30-seconds of GHD hollow hold

6. 30-seconds of GHD sit-up to parallel

8. 30-seconds of GHD sit-ups

Workout of the Day

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 12 minutes of:

250-m row

20 GHD sit-ups
Complete as many rounds as possible in 12 minutes of:

250-m row/ Bike

20 Ab-mat sit-ups

Cooldown

Coaches Choice