June 13, 2020

12
Jun

June 13, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“When consistency is discipline, winning becomes incidental”

Warm-up

50 Jumping Jacks

30-sec each

Rocking Ankle

Toe-walking

Heel walking

Knuckle Touch

Adductor Stretch

Ankle rotation and flex

Specific Warm-up

Row

“Reverse pick drill”

2 rounds of:

10 legs-only strokes

10 legs + lean strokes

10 full strokes

3 sets of 100-m row at intended 5,000 meter pace

5k Run (Time)

Max Effort 5k Run

Cooldown

1 min calf stretch

1 min Figure 4 stretch

1 min Spiderman Lunge