January 27,2020

27
Jan

January 27,2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


““Respect your body. It’s the only one you get.”” “

Warm-up

Run 200-m + 10 PVC pass-throughs + 10 good mornings

Run 200-m + 10 strict presses + 10 back squats

Run 200-m + 10 hanging leg raises + 10 ring rows

Specific Warm-up

Pull-up

10 scapular pull-ups

2 sets of 5 kips (box assisted)

2 sets of 5 jumping pull-ups (box assisted)

2 sets of 2 kips + 1 pull-up

2 minutes practicing pull-ups

Workout of the Day

Metcon (Time)

3 rounds for time of:

800-m run

30 pull-ups
Scaling Option 1:

3 rounds for time of:

800-m run/ Row /bike

30 Banded pull-ups

Scaling Option 2:

3 rounds for time of:

800-m run/ Row /bike

30 Body Row

Cooldown

Coaches Choice