March 12, 2020

11
Mar

March 12, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“All our dreams can come true if we have the courage to pursue them.”

Warm-up

3 rounds of:

10 jumping jacks

10 PVC pass-throughs

10 Spiderman lunges

Specific Warm-up

Push-ups + squats

10 push-ups with hands on box

5 push-ups with hands on floor

5 push-ups with feet on medium box

5 push-ups with feet on workout height box

2 sets of 5 squat therapy reps

10 air squats

5 squats with workout weight plate

Pull-ups

10 scapular retraction pull-ups

10 kip swings

10 easy ring rows

5 hard ring rows

2 sets of 1-3 strict pull-ups

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Hard Cindy

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate

♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate
Scaling Option:

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats holding a plate (Light Weight)

Cooldown

Coaches Choice