(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

1 ROUND

:30 Single Unders

10/10 Lunges

10 Up Down Step-ups

1:00 Bike (Easy Pace)

1 ROUND

:30 High Jump Single Unders

8/8 Single DB Box Step-ups

10 Box Jumps

1:00 Bike (Moderate Pace)

1 ROUND

:30 Double Unders / Double Under Attempts

10 Alt. DB Box Step-Ups

10 Up Down Box Jumps

1:00 Bike (Hard Pace)

WORKOUT

FOR TIME

100 Double Unders

30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20)

30 Up-Down Box Jump Overs

50/40 Cal Bike

30 Up-Down Box Jump Overs

30 Alt. DB Box Step-Ups

100 Double Unders

(Score is Time)

COOL DOWN

FLOW STRETCHING

2:00 Pigeon (1:00 Each side)

2:00 Saddle

2:00 Dragon (1:00 Each side)

2:00 Seated Fold Forward

2:00 Rebound

(No Measure)