February 25, 2020

24
Feb

February 25, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


β€œThe harder the conflict, the more glorious the triumph.”

Warm-up

2 rounds for 40-seconds of:

Medicine-ball deadlifts

hollow rocks

Glute bridges

Air squats

Specific Warm-up

Wall-ball shots

5 medicine-ball front squats

5 medicine-ball push presses

5 medicine-ball thrusters

5 wall-ball shots

Deadlift

Using an empty barbell, perform:

5 deadlifts from the floor to the knees

5 top-half deadlifts

10 deadlifts

Using a barbell with light bumper plates, perform:

5 deadlifts from the floor to the knees

5 top-half deadlifts

5 deadlifts

Workout of the Day

Metcon (Time)

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb. ball, 155-lb. barbell

β™‚ 20-lb. ball, 225-lb. barbell
Scaling Option:

5 rounds for time of:

20 medicine-ball thrusters

10 deadlifts

Cooldown

Coaches Choice