February 20, 2020

19
Feb

February 20, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“You may delay, but time will not.”

Warm-up

2 rounds of:

1:00 of single-unders*

20 leg swings (front-to-back)

20 leg swings (side-to-side)

30-seconds of Samson stretch, per side

*Practice double-unders in the second round

Specific Warm-up

Lunge

10 walking lunges (slow and controlled)

2 sets of 5 goblet squats

10 walking lunges with a dumbbell in goblet hold

10 walking lunges

Workout of the Day

Metcon (Time)

Lunge 400 meters
Scaling Option 1:

Lunge 300 meters

Scaling Option 2:

200 Step ups

Cooldown

Coaches Choice