(931) 644-8890 lorencrowder15@gmail.com

Monday

CrossFit Overton – CrossFit

Metcon (Time)

Workout

WORKOUT

FOR TIME*

400m Run or 1000M Bikeerg

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run or 1000M bikeerg

*Weight Vest Optional

(Score is Time)

COOL DOWN

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

Friday

CrossFit Overton – CrossFit

Metcon (Time)

ROSES ARE RED,

VIOLETS ARE BLUE,

I LOVE BURPEES,

AND SO DO YOU.

2 Man Team

100/80 Calorie Row & BikeErg (both working)

75 T2B

50 Burpee Box Jump Overs

25/20 Calorie Assault Bike (both working)

50 Burpee Box Jump Overs

75 T2B

100/80 Calorie Row & BikeErg (both working)

*both working on machines, one working on T2B & Burpees

*40 min cap

*scaled

60 calories

50 Knee raises

40 Burpee box jump over

15/10 assault bike

Thursday (Recovery Day)

CrossFit Overton – CrossFit

Metcon (5 Rounds for time)

Workout

WORKOUT

EVERY 3:00 FOR 5 SETS

10/8 Cal. Assault Bike

15 Sit Ups

20 Alt. DB Front Rack Lunges

(Score is Each Set for Time)

FINISHER

3 SETS

14 Barbell Bicep Curls 45/35 35/25

10 DB TRi Kickback (each arm)

ROMWOD

15 Mins

Wednesday

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WORKOUT

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

FINISHER

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

Tuesday

CrossFit Overton – CrossFit

Push Press (5 SETS* 2Push Press + 1 Push Jerk + 1 Split Jerk)

Metcon

Metcon (AMRAP – Reps)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)