(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Workout

WARM-UP

AMRAP x 5 MINUTES

5 Cal Bike

5 Push Up to Pike

8 Slow Scap Pull Ups

8 Slow DB Deadlifts

EXTENDED WARM UP

EMOM x 10 MINUTES

Min 1 – :50 Bike @ Moderate Pace

Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings

(No Measure)

WORKOUT

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)|(35/20)

25 Pull-Ups

(Score is Time)

COOL DOWN

FOR RECOVERY

5:00 EZ Pace Bike*

*Nasal Breathing Only

(No Measure)