(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 ROUNDS FOR QUALITY

25’ Walking High Kicks

25’ Toe Walk

25’ Walking Staggered Stance Good Mornings

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

Into…

1 ROUNDS

30 Single Unders

20 Slow Deadbugs

10 Shoulder Taps

10 Plate Around the Worlds + :20 OH Hold

SKILL

ON A 10:00 RUNNING CLOCK…

Practice HS Hold or HS Walk

(No Measure)

BENCHMARK WORKOUT

“RANNIE”

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

400m run After Each Full Round

**GHD Optional

(Score is Time)

COOL DOWN

FOR RECOVERY

5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)