(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

(10 min.) Warm Up as a Group

*Grab a light KB

250-m Row

10 Bird Peckers (total)

10 KB Good Mornings (hold KB at chest or on back)

10 Single-Leg KB Deadlifts

10 Bootstrap Stretches

10 Russian KB Swings

250-m Row

Prep for the Workout

Review the Suitcase Deadlift with a load one lighter than workout weight.

Then, perform:

5 Suitcase Deadlifts (L)

10-sec. Hold (L)

5 Toes-to-Bars or workout modification

5 Suitcase Deadlifts (R)

10-sec. Hold (R)

*Repeat using workout weight.

Metcon

Metcon (Time)

RXD

7 DB Suitcase Deadlifts (L)

30-sec. Suitcase Hold (L)

14 Toes-to-Bars

7 DB Suitcase Deadlifts (R)

30-sec. Suitcase Hold (R)

5 rounds

Load: 50/35 lb.

FITNESS

7 DB Suitcase Deadlifts (L)

30-sec. Suitcase Hold (L)

14 Wall-Lying Hands-to-toes

7 DB Suitcase Deadlifts (R)

30-sec. Suitcase Hold (R)

5 rounds

POST

Metcon (No Measure)

5 min.) Cool Down

10 slow reps Plane Crash Victim

1-2 min. Straddle Splits Stretch (center splits), each side