March 28, 2020


March 28, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

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


2 rounds for 30-seconds of:

Inchworms with a push-up

Spiderman lunges

Jumping jacks

Air squats

Specific Warm-up

Handstand hold

50-feet bear crawl

2 sets of 3 wall walks

3 sets of 1 wall walk + 15-second handstand hold

2 minutes of practicing handstand holds (or variations)


10 groiners

10 no push-up burpees

5 burpees

Challenge of the week

1 Min Max rep lunges

Workout of the Day

Metcon (Time)

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.


Coaches Choice