(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Workout

WARM-UP

ON A 7:00 MINUTE CLOCK

1:30 Row (MOD PACE)

Into…

2 ROUNDS

10 Bootstraps

10 Alt. Cossack Squats

10 Push-Up to Pike

Into…

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Slamball G2O

30 Crossbody Mountain Climbers

Into…

1:30 Row (HARD PACE)

STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

(Score is Weight)

Week 1 of 9

WORKOUT

ON A 5:00 RUNNING CLOCK…

Max Cal Row*

-Immediately Into-

AMRAP x 5 MINUTES*

15 Slam Balls (30/20)|(20/10)

10 Slam Ball Front Squats

5 Jumping Air Squats

*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.

(Score is Total Reps)

KG SB: (15/10)|(10/5)

OPTIONAL FINISHER

2 SETS

:45 Side Plank (L)

:45 Side Plank (R)

1:00 Plank

-Rest As Needed b/t Sets-

(No Measure)