March 09, 2020

8
Mar

March 09, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Take care of your body. It’s the only place you have to live.”

Warm-up

3 rounds of:

200-m jog (increase pace each round)

30-second plank

(1st round: right side, 2nd round: left side, 3rd round: high plank)

10 dumbbell deadlifts

5 push-ups

Specific Warm-up

Practice + build-up

2 rounds of:

100-m run

20-m farmer’s carry (increase weight in 2nd round)

Workout of the Day

Metcon (Time)

4 rounds for time of:

400-m run

200-m farmers carry

♀ 35-lb. DBs

♂ 50-lb. DBs
Scaling Option:

4 rounds for time of:

400-m Run/Row/Bike

200-m farmers carry

Cooldown

Coaches Choice