CrossFit Overton – CrossFit
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)