(931) 644-8890 lorencrowder15@gmail.com

Announcements

If you can come to a a different class time than (5AM or 4PM) without it impacting your day, please do! We are trying to spread out the overloading to keep everyone safe, to be more efficient, and it will be more effective for each Athlete ! Please keep reserving! We love our CFO FAMILY!

CrossFit Overton – CrossFit

Warm-up (No Measure)

1 Minute Mountain Climbers

2 Minutes of Jumping Jacks

3 Minutes Running in place

Metcon

Metcon (AMRAP – Reps)

RXD

Body-weight Gone Bad

1 min. Sit Ups

1 min. Burpee Box Jumps(24/20 in.)

1 min. Standing Bike Erg (D10/9)

1 min. Waking Lunges

1 min. Alt V Ups

1 min. Rest

3 rounds

FITNESS

Body-weight Gone Bad

1 min. Sit Ups

1 min. Burpee Plate Jumps (2 x 45/1 x 45 lb.

1 min. Sitting Bike Erg (D4/3)

1 min. Waking Lunges

1 min. Knee Tucks

1 min. Rest

3 rounds

Mobility

Metcon (No Measure)

Monday Mobility

1 Minute Couch( each Side)

1 Minute Down Dog

1 Minute Seal

1 -3 Minute Foam Roll

*Please don’t skip

*Mobility can improve the range of motion of our joints and muscles. As a CFO group our ROM is poor please take time to do this