(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

200M Row

7/7 DN SPLIT SQUAT THRUSTSRS

9/9 Glute Bridge Floor Press

25 Plate Jumps

:30!Rest Between Rounds

*increase pace on Rower each round

12 min cap

Metcon

Metcon (Time)

Workout

FOR TIME

1000m Row

Immediately into…

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

OPTIONAL FINISHER

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

CONDITIONING

4 SETS

600m Run

Rest 3:00

Directly into

3x1000M Row

Rest 3:00

Weightlifting

Snatch (10 Sets 1-1)

(Build to Heavy)

-Rest as Needed b/t sets-

*Start moderate and build to heavy. On the bar, hit first then second rep in quick succession. Rest as needed between sets.