(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 CALORIE MACHINE

10 KIP SWINGS

5 FRONT SQUATS (INCREASING WEIGHT)

EMOM

Metcon (Weight)

COMP

20 Minute EMOM

2 Front Squats @70%

EVEN: 12 Push Ups

ODD: 12 Pull Ups

RX

20 Minute EMOM

2 Front Squats @70%

EVEN: 9 Push Ups

ODD: 9 Pull Ups

FITNESS

20 Minute EMOM

2 Front Squats

EVEN: 6 KNEE Push Ups

ODD: 6 JUMPING Pull Ups

*EVERY MINUTE 2 FRONT SQUATS FROM THE GROUND THEN PUSH UPS OR PULL UPS, SWITCH MOVEMENTS AFTER EACH ROUND

Mobility

Metcon (No Measure)

MOBILITY MONDAY

1 MIN(EACH)- LAYING DOWN SINGLE LEG KNEE TO CHEST

1 MIN PIGEON POSE

1 MIN COUCH