May 09, 2020

8
May

May 09, 2020

Announcements

Book your one on one call with one of our coach from below link

https://persistenceathletics.as.me

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Invest in your dreams. Grind now. Shine later.”

Warm-up

400 meter jog / 2 min On-spot jog

2 rounds of:

1 min crawl & 2 sit through

10 each side Lunges- rotation

10 snow angles

10 YTWL

Shoulder taps (pike+plank)

Specific Warm-up

Pull-up

10 kip swings

5 sets of 2 kip swings + 1 kip

3 sets of 2 kip swings + 1 pull-up + 2 kip swings

5 kipping pull-ups

Push-up

30-second high plank

5 top-half push-ups

5 bottom-half push-ups

5 push-ups

Squat

10 squat therapy reps

10 air squats

Workout of the Day

Metcon (Time)

Candy

5 rounds for time of:

20 pull-ups

40 push-ups

60 squats

OR

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

Cooldown

30 sec child pose internal+external

30 sec couch stretch

2 min neck and shoulder stretch