(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 3:00

100m Run

200/150m Row

10 Alt. Lunges

-Rest :30-

AMRAP x 3:00

5 Ring Rows

5 Scap Push-Ups + 2-3 Push-Ups

7 Air Squats

EXTENDED WARM-UP

2 SETS FOR QUALITY*

200m Run

into…

4 Kip Swings

+

3 Kipping Hips to Bar or 3 Dynamic Kips

+

2 BMU or 2 Pull-Ups

*Athletes can rest briefly b/t movements

-Rest as needed b/t Sets-

(No Measure)

BASELINE WORKOUT

“NCMETCON BASELINE I”

I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

-Rest as Needed b/t Efforts*-

II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

*Partner if you want

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts