June 02, 2020


June 02, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“The pain you feel today will be the strength you feel tomorrow.”


1 round of:

10 Shuttle Sprints

10 Air squats

8 Shuttle sprint

20 Spiderman lunges

6 Shuttle sprint

10 Push-ups

4 Shuttle sprints

Specific Warm-up

Plank hold

2 rounds of:

30-seconds of downward dog stretch

10-seconds of high plank


Run 100 meters

10-seconds of high plank

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

200-meter run

1 minute of plank hold


1 min butterfly stretch

1 min pigeon pose

1 min cat-cow (slow and controlled)