(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

12/7 Calories on Assault Bike or 18/ 13 BIKEERG

12 Jumping Lunges

Then,

Practice Overhead Squat

-ACTIVE SHOULDERS

-Heals Down

-MIDLINE TIGHT

*perform 3×4 Reps increaing weight until you hit your workout weight, maintain good form!

Metcon

Metcon (Time)

Competitor

10 Rounds

4 Overhead Squats 185/115lbs

8 Push Ups

12 Lunges (Bodyweight)

RX

10 Rounds

4 Overhead Squats 135/95

8 Push Ups

12 Lunges (Bodyweight)

FITNESS

6-8 Rounds

4 Overhead Squats

8 Push Ups

12 Lunges (Bodyweight)

16 MINUTE CAP

POST

Metcon (Time)

OPTIONAL WEAKNESS WOD

*Accumulate 3 Minutes in a Wall Sit

-Hold 45/30 Slamball @ parallel

– every time you break 10 Sit Ups