(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

(10 min.) Prep for Workout

As a group, review the gymnastics as needed briefly, then perform:

10 sec. on/20 sec. off

4 rounds Air Squats

3 rounds Sit-ups

2 rounds MB Russian Twists

1 round Box Jumps

Metcon (Time)

RX

50 Air Squats

Row 500 m

50 MB Russian Twists (14/10 lb.)

Row 500 m

50 Sit-ups

Row 500 m

50 Box Jumps (24/20″)

Row 500 m

FITNESS

Row 500 m

40 Air Squats

Row 500 m

40 Push-ups

Row 500 m

40 Sit-ups

Row 500 m

40 Step-ups

*if Rowers are full bikeerg 1000M