(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Row/Burpee (in partners) 20 sec. on/10 sec. off

Row

Burpee

8 Rounds (4 each)

Have one partner perform all 4 Rows, then all 4 Burpees. Switch movements halfway. Take as much time between movements as needed.

Metcon

Metcon (3 Rounds for time)

Competitor

500-m Row

20 Burpees

Rest 2 min.

3 rounds

RXD

500-m Row

20 Burpees

Rest 2 min.

3 rounds

Fitness

500-m Row

10 Burpees

Rest 2 min.

3 rounds

*score: each round

example: 2:57, 3:01, 2:53
Everyone: The overall volume of the workout is low, only 3 rounds, so the intention is to go hard on each round. The working time will exceed the resting time a bit, so this won’t necessarily be an all-out sprint each round (100 percent), but should still be a very challenging effort (90+ percent). If they do truly go 100 percent on the first round, they probably won’t have anything in the tank left for the last 2 rounds.

Accessory

Metcon (No Measure)

OPTIONAL

50-30-10

BICYCLE KICKS

25-15-5

SINGLE ARM DB ROW/ LAWNMOWER PULL

50/35

Metcon

Metcon (No Measure)

FLUSH

OPEN ATHLETES

20-45 MINUTE BIKE OR ROW

*GOAL TO BREAK A SWEAT AND MOVE