(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

AMRAP x 6 MINUTES

100m Run

5 Up+Overs*

10 Lunges

10 Groiners + Thoracic Rotation

10 Alt. Bird Dogs

*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to the FR.

STRENGTH

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

Back Squat*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES

12 Back Rack Reverse Lunges (115/75)|(75/55)*

400m Run

*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)

OPTIONAL FINISHER

AMRAP x 7 MINUTES

40 Alt. Supine Heel Taps

20 Glute Bridge-Ups*

40 Alt. Russian Twist

*Option to use light DB.

(Score is Rounds + Reps)