(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 rounds

200M Bike

12 Deadbugs

12 Bird Dogs

35 Single Unders

NCFIT BENCHMARK WORKOUT

“RANNIE”

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run, 500M Row, or 1000M Bikeerg After Each Full Round

**GHD Optional

(Score is Time)

POST WORKOUT STRENGTH

3-4 SETS FOR QUALITY

15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)

15 Slow DB Glute Bridge-Up

-Rest 1:00 b/t Sets-

(Score is Weight)