(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

Warm-up (No Measure)

(5 mins)

Downward Dog Freeze Tag Game

Designate an area to play in. have one person be the tagger.

Every time they tag someone, that person needs to freeze in a Downward-Dog position. Anyone can unfreeze them by diving underneath them. They are then free to run around again. Play for a few minutes, then switch out the taggers with different people.

(10 min.) Squat Prep

2 Rounds

8 Reps of Jami Squat Drill (each position)

8 Pistols Each Leg

Metcon

Metcon (Time)

COMPETITOR

14 Alt. Weighted Pistols (50/35 lb.)

30 MB Russian Twists (20/14 lb.)

14 Goblet Squats

5 rounds

RXD

14 Alt. Weighted Pistols

30 MB Russian Twists (20/14 lb.)

14 Goblet Squats

5 rounds

FITNESS

14 Assisted Pistols

25 MB Russian Twists

14 Goblet Squats

5 rounds

Metcon