June 20, 2020


June 20, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“Invest in your dreams. Grind now. Shine later.”


3 rounds of:

30 Single unders

10 broad jumps

10 Pike shoulder taps (10 each)

10 hollow rocks

10 walking lunges

Workout of the Day

Metcon (AMRAP – Reps)

Tabata box jump, 16/20-in. box

Tabata L-sit

Tabata handstand hold

Tabata sit-up

Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.


1 min calf stretch

1 min Shoulder stretch on wall

1 min pigeon pose (90-degree hold)