May 30, 2020


May 30, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“When your work speaks for itself, don’t interrupt.”


2 sets of:

2 min on-spot jog / 400 min run

5 push-ups to downward dog

10 Arm circles + hugs

10 jumping air squats

10 Push press (light weight)

10 Air push-jerk

Workout of the Day

Metcon (Weight)

5 min of Plank (time cap 10 min)

Then Heavy Day

Clean and jerk 5-5-5-5-5-5-5 reps

Work Capacity test –

60 Alt DB Snatch for time If at home, modify with dumbbells, jugs, or other heavy objects.


30 sec seated toe touch

30 sec wide leg stretch

30 secshoulder stretch on wall