February 18, 2020

17
Feb

February 18, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Exercise is amazing, from the inside out. I feel so alive and have more energy.”

Warm-up

2 rounds for 30-seconds of:

Rowing or biking

Deep mountain climbers

Air squats

Deadlifts*

Hang muscle-clean to a front squat*

Specific Warm-up

Front squat

20 front-rack elbow rotations

5 Frankenstein squats

5 tempo front squats (3-seconds down, 3-seconds hold, 3 seconds up)

5 front squats

Workout of the Day

Metcon (Weight)

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.
Scaling Option:

Front squat 5-5-3-3-3-3-3-3 reps

(With light weight)

Practice SLIPS for 20 minutes.

Cooldown

Coaches Choice