(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

2 Rounds

500M Bikeerg

8 Lunge + Twist

8 V-Ups

8 Kip Swings

8 Knee Push-Ups

4 Burpees

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 – :45 Bike @ Moderate Pace

MIN 2 – :45 Flow Stretching*

*Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45.

(No Measure)

WORKOUT

2 man team

AMRAP x 20 MINUTES

30/24 Calorie SkiErg

30 Hand Release Push-Ups

30/24 Calorie BikeErg

30 Toes to Bar

1:00 Push-Up Plank (together)

(Score is Rounds + Reps)