(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

1:00 Bootstrap Squats

1:00 Alt Cossack Squats

1:00 InchWorm (Keep legs Straight)

Then

2 Rounds

30 Moutain Climbers

20 Single Unders

10 Cal Standing Bike Erg

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift

MIN 2 – 15 Double Unders + 2 Bar Muscle Ups

*increase weight each round until you reach workout weight

WARM DOWN AFTER WORKOUT

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

7 TNG Deadlift (225/185)(185/145)

50 Double Unders (or 30 Reps of 4″ Plate Hops)

7 Bar Muscle Ups

50 Double Unders (or 30 Reps of 4″ Plate Hops)

-16:00 Time Cap-

SCALED

4 ROUNDS FOR TIME

7 TNG Deadlift

50 Single Unders (or 30 Reps of 4″ Plate Hops)

7 Box Bar Muscle Ups or (7 Ring Rows + 7 Ring/ Box Dips

50 Single Unders (or 30 Reps of 4″ Plate Hops)

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

CONDITIONING

FOR TIME

1 Mile Run

-Rest 3:00-

800m Run

-Rest 2:00-

400m Run

-Rest 1:00-

200m Run

Score: Total Time

Skill

Metcon (Time)

STRENGTH / SKILL

FOR TIME

10-9-8-6

Ring Muscle-Up

12-16-18-20

Toe to Bar

Score: Total Time