(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

(10 min.) Running Drills and Leg Prep

As a group run an easy 200 m

Then perform across the length of the gym;

Up-and-Over-the-Fence Walking Drill

Walking Pigeon (pull knee up to chest)

High Knees Drill

Long Walking Lunges with a Torso Twist

Butt Kickers

Jiu Jitsu Hip Drill

Run another 200 m at a moderate pace

Then,

1-7 pull ups

7-1 KB Swings (light)

Metcon

Metcon (Time)

HELEN

COMPETITOR

400-m Run

21 KB Swings (24/16 kg)

12 Pull-ups

3 rounds

RXD

400-m Run

21 KB Swings (24/16 kg)

12 Pull-ups

3 rounds

FITNESS

400-m Run

21 KB Swings

12 Ring Rows

POST

Metcon (No Measure)

(5 min.) Cool Down

Spend 5 min. or as needed on the airdyne or rower at an easy pace to help cool down and recover.