January 29,2020

29
Jan

January 29,2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Sweat is magic. Cover yourself in it daily to grant your wishes.”

Warm-up

20 Burpee

Perform 50-ft of each movement:

High knees

Butt-kickers

Side shuffle

Bear crawl

Specific Warm-up

Double-under

40 single-unders

5 sets of 3 single-under jumps + 1 double-under jump (no rope)

5 sets of 3 single-under + 1 double-under

4 sets of 5-15 double-unders (or attempts)

Sit-ups

2 sets of 15-sec. hollow hold + arch hold

2 sets of 10-sec. hollow rock + arch rock

1 set of 10 slow and controlled sit-ups

1 set of 7 weighted sit-ups (25-15lb dumbbell)

1 set of 7 sit-ups

Workout of the Day

Metcon (Time)

Annie

50-40-30-20-10 reps for time of:

Double-unders

Sit-ups
Scaling Option 1:

50-40-30-20-10 reps for time of:

Single-unders

Ab-mat Sit-ups

Scaling Option 2:

40-30-20-10-5 reps for time of:

Single-unders

Ab-mat Sit-ups

Cooldown

Coaches Choice