June 19, 2020

18
Jun

June 19, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“One day or day one. You decide.”

Warm-up

AMRAP 8:

12 Sprint

9 push-ups to downward dog

6 air squats

9 scapular push-ups

Cobra Wings

6 Push Press

Workout of the Day

Metcon (Weight)

21-15-9 reps of:

Dumbbell thrusters

L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.

Cooldown

1 min Lat stretch on ground

1 min neck stretch & Shoulder back stretch

1 min figure-4 stretch