(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 SETS

:30 Row (EZ)

10 Bootstrappers

10 Alt Groiners

10 Alt Cossack Squats

20 Jumping Jacks

Into …

2 SETS

:30 Row (Mod→ Hard)

10 Tempo Air Squats (3111)

5 Inch Worm + Push-Up

20 Single Unders or Double Unders

PRE OR POST WORKOUT

3 SETS FOR QUALITY

10/10 Single Leg Weighted Glute Bridge-Ups (30X1)*

15 Supermans

*DB or Wall Ball resting on hips.

(No Measure)

WORKOUT

2 SETS FOR TIME*

50/40 Cal Row

Immediately Into…

4 ROUNDS

10 Wall Balls (20/14)|(14/10)

30 Double Unders

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

*Each full set contains 50/40 Cal Row and the 4 Rounds.

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)