(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

5 minutes on a machine

Then

3 Rounds

10 lunges

5 up downs

Metcon

Metcon (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 reps

-Rest 3:00-

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Single Arm Front Rack DB Lunges*

(50/35) | (35/25)

*Switch arms at 7 reps

* up down- snap your feet back into a push up plank and snap feet back under you and jump up.. Like a Burpee without the push up

POST

Metcon (No Measure)

BUTTS & GUTS FINISHER

3 SETS

1:00 Hollow Hold

1:00 Russian Twist

:30 L. Leg Glute Bridge Hold

:30 R. Leg Glute Bridge Hold

-Rest as needed b/t Sets