(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

View Public Whiteboard

Metcon (No Measure)

Workout

A. FUNCTIONAL STRENGTH

4 SETS

15 Ring Rows

15 Perfect Diamond Push-Ups

15 Strict T2B or leg Raises

25 Russian KB Swing (AHAP)

GOAL: Bodyweight and odd object volume. Upper pull / upper push / midline / lower + upper. No rushing through this…this isn’t for time. Feel the full ROM of each movement. You should need to break up all of these sets because of how intentional all the reps are performed.

B. CONDITIONING

ON A 20:00 CLOCK…

Choose one of the following

Bike

Row

Jog

*On Jog Weight Vest Optional…

20/14# Vest