May 23, 2020


May 23, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“Exercise is the chief source of improvement in our faculties.”


2 rounds of:

10 Burpees

10 Air squat

10 push-ups

10 Leg raises

10 Knee swings

10 Bird-dogs

Specific Warm-up

Wall-ball shot

Perform 5 reps of each step of the progression, with a light medicine-ball:

Front squat

Thruster, pausing after each rep

Wall-ball shots

Wall-ball shots (with intended workout weight)

Single-leg squat

Perform 5-10 reps of each step of the progression:

Reverse lunge

Assisted single-leg squat (holding on to rig, rings, etc.)

Single-leg squat (or practice)


6 wall-ball shots

6 single-leg squats, alternating

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

20 wall-ball shots

20 single-leg squats, alternating

♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.


30 sec seated toe touch

30 sec wide leg stretch

30 secshoulder stretch on wall