(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

1 Round

200m Run

25’ Of the Following

High Knees

Butt Kickers

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High Kicks

200m Run

Into….

1 SETS

8 Scap Pull-Ups

8 Small Kip Swings

8 Banded Pull Aparts

1 SETS

8 Big Kip Swings

8 Banded Pull Downs

8/8 SA Ring Rows

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Kipping Pull-Ups*

*Drilling Options…

Beginner: Kipping Swings

Intermediate: Kipping Pull-Ups w/ Pause @ the top

Advanced: Butterfly

(No Measure)

NCFIT BENCHMARK WORKOUT

“NICOLE”

AMRAP x 20 MINUTES

400m Run

Max Unbroken Pull-Ups*

RX+ – Strict Up

RX – Kipping Pull Up

Scaled – Banded or Jumping

*Must perform a max set of unbroken Pull-Ups. Unbroken means resting in any other position than a hang.

(Score is Reps)

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Nasal Breathing Only Walk

5:00 Foam Roll Back

2:00 Bicep Smash

(No Measure)