(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

WARM UP

2 Man Team

3 Rounds

P1: Row Meters 500/400)(400/300)

P2: Bike Meters (1000/800)(800/600)

*switch when both monitors hit the desired meters. 3 rounds on each machine

WORKOUT ACCESSORY

15 Minute EMOM

EMOM x 15 MINUTES

MIN 1 – :25 Split Squat (R) / (L)

MIN 2 – :25 Single Arm DB CURL (R) / (L)

MIN 3 – :50 Plank

* Split Squat feet in split jerk stance and squat/ lungs down :25 right :25 left

MOBILITY

FOAM ROLL

DAILY COUCH

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