May 07, 2020

6
May

May 07, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“With the new day comes new strength and new thoughts.”

Warm-up

2 rounds of:

20 mountain climbers

10 lunges

20 bear crawl forward-reverse

10 air squats

10 Active shoulder drill unbroken (with light weight)

Specific Warm-up

Dumbbell overhead squat

10 squat therapy reps

10 goblet squats

5 dumbbell deadlifts, per arm

5 dumbbell presses, per arm

2 sets of 5 overhead squats, per arm (increasing in load)

Workout of the Day

Metcon (Time)

10 rounds for time of:

200-m run

10 dumbbell overhead squats

♀ 35-lb. DB ♂ 50-lb. DB

Cooldown

30 sec child pose internal+external

1 min shoulder wall stretch

30 sec each pigeon pose