(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

ON AN 8:00 RUNNING CLOCK…

1 set

100m Run

8 Bootstraps

8 Cossack Squats

8 Push-Up to Pike

1 set

100m Run

8 Med Ball Squats

8 DB Strict Press

8 Alt. V-Ups

1 set

100m Run

8 Med Ball Thrusters

8 Pike Push-Ups

8 V-Ups

STRENGTH

3-3-3-3*

Back Squats

*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.

(Score is Weight)

WORKOUT

AMRAP x 17 MINUTES

7 Handstand Push-Ups*

21 Wall Balls (30/20)|(20/14)

35 Sit-Ups

400m Run

*Strict Preferred

(Score is Rounds + Reps)

KG WB: (14/9)|(9/6)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press