(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WARM-UP

2 Rounds

1:00 Row

5 Inch Worms (No Push-Up)

10 Step Ups

5/5 KB OH Press

EXTENDED WARM-UP

3 SETS FOR QUALITY

50’/50′ Filly Walk

15 KB Upright Row (Light)

10 HR push ups

-Rest as Needed b/t Sets-

(No Measure)

WORKOUT

AMRAP x 15 MINUTES

15/10 Cal Row

:30 Plank

15 Up-Down

:30 Plank

15 Box Jumps* (20)

*Step-Down Mandatory

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)