May 04, 2020

3
May

May 04, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Just another Magic Monday”

Warm-up

2 rounds of:

1:00 of single-unders

10 ring rows / DB row

10 push-ups

10 sit-ups

10 supermans

10 air squats

Specific Warm-up

Jumping lunges

10 slow and controlled walking lunges

10 split squats

10 6-inch vertical jumps

10 jumping lunges

Pull-up

1 sets of 5 kip swings

1 set of 2 kip swings + 1 kip

1 set of 2 kip swings + 1 pull-up

1 set of 2 kip swings + 1 pull-up + 2 kip swings

1 set of 3 pull-ups

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

5-minute AMRAP of:

30 double-unders

20 jumping lunges

10 pull-ups

Rest 5 minutes

Then, repeat the 5-minute AMRAP of:

30 double-unders

20 jumping lunges

10 pull-ups

Cooldown

1 min each calf stretch on wall

30 sec shoulder back pull

2 min arm-wrist stretch