March 11, 2020


March 11, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“If you are not willing to risk the usual you will have to settle for the ordinary.”


5 min Rowing

3 rounds of:

10 Hollow Rocks

10 Ring Row

20 banded pull-aparts

10 push-ups

Specific Warm-up

Roll back to support on rings

5 false grip ring rows

5 sets of 10-seconds of ring support + 3-second negative + 3-second hold at the bottom of a dip

5 sets of lowering to the bottom of a dip + leaning back to get feet above rings*

5 sets of lowering to the bottom of a dip + rolling backwards*

*Use a band across the rings for support (if needed)

Workout of the Day

Metcon (Time)

Practice backward roll to support on rings


Row 750 m for time
Scaling Option:

3 Rounds:

10 Pull-ups + Ring Dips


Row/Bike 750 m for time


Coaches Choice