May 28, 2020

27
May

May 28, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Dreams are necessary to life.”

Warm-up

2 rounds of:

10 Hollow rocks

10 Superman

10 elbow to in step

10 Active shoulder drill

PVC pass-throughs+around the world+reverse grip

10 Wrist and arm stretch

Workout of the Day

Metcon (No Measure)

Pike push-up ladder

Rest 3 minutes

Chair dip ladder

Rest 3 minutes

Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.Once you reach a no.where you can not do any more reps lets say in 10th minute, you take 3 min rest and move on to next movement.

Cooldown

2 min wrist and arm stretch

30 sec cobra pose

30 sec child pose