June 06, 2020


June 06, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“Don’t raise your voice, improve your argument.”


AMRAP 7 min

10 Up-down

10 Knee to chest

5 per knee swings+hip opners

10 Push-ups

10 Object/DB press

10 Alt leg lunges

Specific Warm-up

Dumbbell lunges

10 walking lunges

10 goblet lunges

2 sets of 10 dual dumbbell lunges, in the hang

(increase weight in the second set)

Dumbbell shoulder presses

5/side single-arm shoulder presses with a light DB

5 dual DB shoulder presses with light DBs

5 dual DB shoulder presses with intended workout weight


4 DB lunges

4 DB shoulder presses

100-m row

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges

20 dumbbell shoulder presses

200-meter row

Use a pair of dumbbells totaling roughly one-third your body weight.


1 min Quad stretch

1 min wide leg stretch

1 min shoulder wall stretch