May 05, 2020

4
May

May 05, 2020

Announcements

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https://persistenceathletics.as.me

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Quality is not an act, it is a habit.”

Warm-up

2 rounds of:

30 jumping jacks

20 flutter kicks

30 sec wall sit

10 hollow rock

10 cobra pose

Specific Warm-up

L-sit

2 sets of:

30-second high plank on toes

30-second hollow hold

10-second L-sit hold on the floor

Box jump

10 broad jumps

3 sets of 3-5 box jumps, increasing in height

Workout of the Day

Metcon (Time)

10 rounds for time of:

30 seconds of L-sit, unbroken

10 box jumps

♀ 30-in. box ♂ 36-in. box

Cooldown

30 sec seated toe-touch

10 cobra pose( 3 sec pause at the top)

10 cat-cow