(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

AMRAP X 5

15 Jumping Jacks

10 Arm Circles

10 Arm Crosses

3 wall walks or 25 Ft bear crawl

Metcon

Metcon (5 Rounds for time)

Strength/Skill

EMOM x 10 MINUTES

MIN 1 – 3-5 Reps of Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

Workout

EVERY 3:00 FOR 15 MINUTES

Run 200m

30 Double Unders

15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)

*Scaling

-100M Run

-single unders

*score each round

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Focusing on Lats & Upper Back

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

CONDITIONING

1. 4 SETS

800m Run

-Rest 2:00 b/t Sets-

2. 3 SETS BikeErg

40 Cals Hard –> Slow Pedal for 20 Cals –> 20 Cals Hard

-Rest 3:00 b/t Sets-

B. NC60

C. STRENGTH / SKILL

NOT FOR TIME

3 SETS

60′ HS Walk*

*Every 20′ perform 40 Double Unders. Rest as needed b/t Sets.