February 17, 2020

16
Feb

February 17, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“What we really are matters more than what other people think of us.”

Warm-up

AMRAP 7

25 pulls on the rower

25-foot crab walk

25-foot bear crawl

25-foot inchworms + push-up

Specific Warm-up

Rowing

2 sets of:

5 legs-only rowing + 5 legs and shoulders rowing

2 sets of:

10 full strokes at a slow-to-medium pace

3 sets of 100-m row (at 80-90% of intended workout pace)

Muscle-up

10 ring rows

2 sets of each step of the progression:

3 hips to rings with feet on floor

3 hips to rings with feet on box

5 transitions with feet on floor

5 transitions with feet on box

Workout of the Day

Metcon (Time)

3 rounds for time of:

Row 500 meters

12 muscle-ups
Scaling Option 1:

3 rounds for time of:

Row/Bike 500 meters

12 Pull-Ups + Ring Dips

Scaling Option 2:

3 rounds for time of:

Row/Bike 500 meters

12 Pull-Ups + Bench dips

Cooldown

Coaches Choice