(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 SETS

5 Inch-Worms

10 Strict Press w/:02 Pause

20 Crossbody Mountain Climbers

40 Single Unders

Into…

2 SETS

5 Cuban Presses

10 Air Squats

10 Up-Downs

25 Double Unders

EXTENDED WARM-UP

ON A 8:00 RUNNING CLOCK…

Build up to Workout Weights for Shoulder to Overhead*

*Barbell comes from floor.

(No Measure)

2 person team

WORKOUT

FOR TIME*

20-18-16-14-12

Shoulder to Overhead (135/95)|(95/65)

10-9-8-7-6

Synchronized Up-Downs Over Bar

Immediately Into…

10-8-6-4-2

Shoulder to Overhead (185/135)|(135/95)

5-4-3-2-1

Synchronized Up-Downs Over Bar

*After each set complete 25 ‘UDouble Unders or 50 singles

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (85/60)|(60/42.5)

COOL DOWN

FOR RECOVERY

1:00 Foam Roll Upper Back

1:00 Foam Roll Lat (L)

1:00 Foam Roll Lat (R)

1:00 Foam Roll Upper Back

(No Measure)