January 18, 2020

18
Jan

January 18, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Your body can stand almost anything. It’s your mind that you have to convince.”

Warm-up

2 rounds of:

2-min Row or Bike

20 High knees

20 Butt-kickers

20 Walking lunges

20 Bear crawl

Specific Warm-up

Burpee

High plank 30-seconds

Superman hold 30-seconds

Side plank 30-seconds, per side

10 Spiderman lunges

5 slow and controlled burpees

5 fast/normal burpees

Lunge

2 sets of 5 goblet squats

1 set of 10 slow and controlled walking lunges

1 set of walking lunges with a dumbbell in goblet hold

1 set walking lunges + 3 burpees

Workout of the Day

Metcon (Time)

3 rounds for time of:

50-m lunge in AFSAP

1 burpee per lunge step taken
Scaling Options:

3 rounds for time of:

40-m lunge in AFSAP

1 burpee per lunge step taken

Cooldown

30 Hip and Back Ext. for Quality.