June 04, 2020

3
Jun

June 04, 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

2 rounds of:

10 Burpees

8 air squats

8 pike push-up

8 single-leg deadlifts

4 broad jumps

10 Good Mornings

Specific Warm-up

Dumbbell deadlift

With a pair of light dumbbells:

5 Deadlift with pause above the knee on the way up and down

5 Deadlift (without pause)

*Perform a second round with the intended workout weight.

Practice:

15-seconds of dumbbell deadlifts

15-seconds of push-ups

Workout of the Day

Metcon (AMRAP – Reps)

5 rounds of:

1 minute of dumbbell deadlifts

1 minute of push-ups

Do not rest between rounds.

Cooldown

1 min seated toe touch

2 min seated shoulder stretch

1 min child pose