(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

Warm up (For Quality) 12:00 Cap

300M Jog

10 Walking Lunges

10 KB Single Leg Deadlift

5/5 KB Push Press

Weightlifting

Back Rack Lunge (10-10-10)

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Slam Balls (60/45)(45/30)

20 Slam Ball Lunges*

20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

CONDITIONING

FOR TIME

60-50-40-30-20-30-40-50-60

Cal Row

-Rest 1:00 b/t Sets-

*Take the first 1/2 of the ladder at a moderate pace…think 70%. Then the goal is to beat each of your times back up the ladder.