(931) 644-8890 lorencrowder15@gmail.com

Thursday

CrossFit Overton – CrossFitWarm-up (No Measure)5 Minute AMRAP P1: 10 Sit Ups P2: Plank Hold *P1 runs down tags P2 and switch movementsMetconMetcon (AMRAP – Reps)2 Man Team Every 2:00×10 10 Sandbag Cleans comp 150/100 rx 100/60 -Max Calorie Assault...

Wednesday

CrossFit Overton – CrossFitWarm-upWarm-up (No Measure)3:00 EZ Pace on Bike or Row then, 2 Rounds 20 AlT Lunges 10 PVC Goodmornings 10 ALT Cossack Squats then, 2 sets 3 Pause back squats + 5 Backsquats *spend at least :3 at the bottom of the pause back...

Tuesday

CrossFit Overton – CrossFitWarm-up (No Measure)3 Rounds 20 Jumping jacks 15 Lunges 10 Box step ups 5 Walk outs with push up THEN REVIEW HSPU STRICT,KIPPING, & MODIFIEDMetconCrossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)200-ft. dumbbell overhead...

Monday

CrossFit Overton – CrossFitWarm-up (No Measure)3 Rounds 100M Run 4 Clean & Jerks 6 Burpees 10 Cossack Squats * Build weight on C& J each roundWeightliftingSquat Clean and Jerk (Build to a heavy single )Build to a moderate-heavy single Squat Clean...

Friday

CrossFit Overton – CrossFitWarm-up (No Measure)5 minutes on a machine Then 3 Rounds 10 lunges 5 up downsMetconMetcon (AMRAP – Rounds and Reps)AMRAP x 8 MINUTES 200m Run 7 Up-Downs 14 Single Arm Front Rack DB Lunges* COMP(50/35) | RX35/25) *Switch arms at 7...