(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2:00 Bike

Into…

2 ROUNDS

4 Push-Up to Pike

8 Groiners

5 Hang Muscle Clean + 10 Elbow Punches

8 Air Squats

STRENGTH

7-5-5-3-3

Strict Press*

*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)

(Score is Weight)

BENCHMARK WORKOUT

“RUN IT BACK”

2 SETS

15-12-9

Thrusters (135/95)|(95/65)

Cal Bike*

-Rest 3:00 b/t Sets-

*12-10-7 Alternate Cal Option

(Score is Total Time)

KG BB: (60/42.5)|(42.5/30)

COOL DOWN

FOR RECOVERY

1:00 Banded Hamstring Stretch (R)

1:00 Crossbody Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

1:00 Crossbody Banded Hamstring Stretch (L)

(No Measure)