(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (Distance)

Workout

WARM-UP

AMRAP x 6 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

20 Jumping Jacks

10 Single DB Curl to Press

20 Jumping Jacks

10 DB Upright Rows

EMOM x 6 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Legs Only Rowing

MIN 2 – Arms only Rowing

MIN 3 – Full Slide Rowing (EZ Pace)

MIN 4 – Full Slide Rowing (Mod Pace)

MIN 5 – Full Slide Rowing (Hard Pace)

MIN 6 – Full Slide Rowing (Workout Pace)*

*Break this final minute into two :20on/ :10off intervals to give the feel of the workout.

STRENGTH

4 SETS*

10 Tempo DB Floor Press (30X1)

-Immediately into-

20 DB Floor Press

*Set of 10 should be Moderate-Heavy. Set of 20 should be Light.

(Score is Weight)

WORKOUT

“TABATA”

8 ROUNDS EACH (:20 ON/ :10 OFF)

TABATA 1 – Meter Row

TABATA 2 – Slam Balls (45/30)(30/20)

TABATA 3 – Meter BikeErg

-Rest 1:00 b/t Each Full Tabata-

(Score is Meters)