June 11, 2020

10
Jun

June 11, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Motivation is what gets you started. Habit is what keeps you going.”

Warm-up

2 rounds of:

10 Shuttle run

15 hollow rocks

2 rounds for 30-seconds of:

PVC pass-throughs

Spiderman lunges

1 burpee + 2 air squats

Specific Warm-up

Strict pull-up

10 scapular pull-ups

10 kip swings

10 ring rows

1-3 strict pull-ups

3 pull-ups (or workout variation)

Push-up

30-second high plank

5 push-ups (or workout variation)

Practice:

1 round of Strict Cindy

100-m run

Workout of the Day

Metcon (Time)

3 rounds for time of:

800-meter run

5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Cooldown

1 min seated toe-touch

1 min wide leg stretch

1 min wrist and hand stretch