(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

In Partners

5 Junkyard Dog Warm-up (each)

Then,

20 sec. Weighted Hollow Rock Holds (use plate or ball, or scale as needed)

10 sec. Rest

5 rounds

*This is done individually.

Review Barbell Movements

With a PVC or empty barbell, review as:

Deadlift

Sumo Deadlift – Shrug – Shrug High Pull – SDHP

Press – Push Press

*Add barbell and do a quick review of all the movements again if you started on PVC.

Prep for the Workout

4 Deadlifts + 3 SDHP + 2 Push Presses

2 rounds

*The second round should be done at workout weight.

Metcon

Metcon (Time)

RXD

21 Deadlifts

15 SDHP

9 Push Presses

3 rounds

Load: 95/65 lb.

FITNESS

18 Deadlifts

12 SDHP

6 Push Presses

3 rounds

Accessory

Metcon (No Measure)

Core

In partners complete:

20 Leg Throws, each (I-go-you-go)

AMRAP 5 min.

*Keep switching until 5 min. is up.