(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Workout

WARM-UP
2 ROUNDS
1:00 Row
10 Scap Pull-Ups
8/8 SA DB Turkish Sit-Up
6/6 SA DB Front Rack Lunge*

*Perform a SA Overhead Lunge in the 2nd Round

EXTENDED WARM-UP
2-3 SETS FOR QUALITY
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*

*Staggered stance and lean non-rowing arm on own thigh.

(Score is Weight)

WORKOUT
FOR QUALITY
5-10-15-10-5
Strict Pull-Ups*
10-20-30-20-10
Strict Sit-Ups**
20-40-60-40-20
Cal Row***

*Chest to Bar or Tempo (2111) Optional
**Weighted Optional
***15-30-48-30-15 Alt. Calories
HAPPY BIRTHDAY A-A-RON

(No Measure)

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Nasal Breathing Only Walk or Row (EZ Pace)

(No Measure)

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