(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2:00 Row*

Into…

2 Rounds

5 Bootstrappers

5 Up-Dog to Down-Dog

10/10 Wall Calf Stretch**

10ft Heel Walk

10ft Toe Walk

20 Mountain Climbers

*Increasing Pace: Min 1 – EZ to Mod, Min 2 – Mod to Hard

**Place the ball of Foot against Wall/Rig with Heel on the ground and the Leg straight. 1 Rep = Lean towards Wall, then Lean away.

BENCHMARK WORKOUT

“ANNIE”

FOR TIME

50-40-30-20-10

Double Unders

Sit-Ups

(Score is Time)

FINISHER + NCMOBILITY

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets-

(No Measure)