May 14, 2020


May 14, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“Turn your wounds into wisdom”


AMRAP 7 min:

20 Up-down


10 Snow angle

10 Wrist circles (F&B + S to S+clock+anti clock)

20 Pike shoulder taps

30 each hollow hold

30 sec arm swings

Specific Warm-up

Dumbbell row + practice

Perform 3 sets of 8 dumbbell rows, per side, increasing in weight each set.

2-minutes of handstand walk practice

1 round of:

5 dumbbell rows, right arm

5 dumbbell rows, left arm

10-ft handstand walk

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

15 dumbbell rows, left arm

15 dumbbell rows, right arm

50-ft. handstand walk

♀ 35-lb. DB ♂ 50-lb. DB


30 sec child pose internal+external

1 min shoulder wall stretch

30 sec each pigeon pose