(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Partner

Run 400 m passing the MB ball back and forth with a partner.

Then,

SOLO

5 sandbag Cleans

10 V-ups – no MB (except Competitors)

10 OH Sit-ups

100-m OH Carry

Metcon

Metcon (Time)

COMPETITOR

20 MB Weighted V-ups (20/14 lb.)

10 Sandbag Clean 150/100

20 MB OH Sit-ups

100-m MB OH Carry

3 rounds

RXD

20 V-ups

10 Sandbag Clean 100/60

20 MB OH Sit-ups

100-m MB OH Carry

3 rounds

FITNESS

20 Knee Bent V-ups

10 Sandbag Clean 60/45

20 MB OH Sit-ups

100-m MB OH Carry

3 rounds

COOL DOWN

Metcon (No Measure)

5-10 min.) Cool Down

2 min. Lying over MB/Foam Roller (DB optional)

2 min. Cobbler’s Pose – (Put height under thighs if they don’t touch the ground. This should be somewhat relaxing, not an exhaustive stretch.)

2 min. Child’s Pose

(Yoga poses)