February 27, 2020

26
Feb

February 27, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“It is very important to know who you are. To make decisions. To show who you are.”

Warm-up

AMRAP 8

50-ft shuttle run

20 alt. lunges

25-ft crab walk

25-ft bear crawl

20 mountain climbers

Specific Warm-up

Thruster

Perform 5 reps of each step of the progression with an empty barbell:

5 front squats

5 push-presses (squat-width stance)

5 thrusters with a pause at the top

5 cycled thrusters

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps
Scaling Option 1:

Practice SLIPS for 20 minutes.

Thruster 5-5-5-5-5-5-5 reps

Scaling Option 2:

Practice SLIPS for 20 minutes.

5-5-5-5-5-5-5 reps

Front squats + Push-presses

Cooldown

Coaches Choice