(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

ON A 8:00 RUNNING CLOCK..

1 ROUND

:45 Row (Arms Only @ Easy Pace)

5/5 Single Leg RDL

5/5 Single Leg Glute Bridge

16 Deadbug

Into…

1 ROUND

:45 Row (Moderate Pace)

5/5 Single Leg Barbell RDL

12 Barbell Good Morning with :02 Pause at the bottom

15 Straight Leg Sit-ups

Into…

1 ROUND

:45 Row (Hard Pace)

10 Tempo Barbell Deadlift (33X1)

12 Toe Touches

15 Sit-ups

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME

2000/1750m Row

30 Partner Sit-Ups

40 Deadlifts (185/135)|(135/95)

30 Partner Sit-Ups

30 Deadlifts (225/155)|(155/105)

30 Partner Sit-Ups

20 Deadlifts (275/185)|(185/135)

30 Partner Sit-Ups

10 Deadlifts (315/225)|(225/155)

2000/1750m Row

*Partner 1 Works while Partner 2 Rests. Sit-Ups are performed together, at the same time for 30 reps total. Split all other work as needed.

(Score is Time)