Announcements
LABOR DAY HOURS: 5-7AM OPENGYM WILL BE THE ONLY CLASS TIME!
CrossFit Overton – CrossFit
Warm-up (No Measure)
Upper Body Warm Up
3 Rounds
10 SA DB LATERAL RAISES “each”
10 SA DB FRONT RAISES
5 Pull ups
Then
Lower Body Warm Up
3 Rounds
10 SL HIP BRIDGE “each”
10 SL HIP ABDUCTION “each”
5 Explosive Jump Squats
Metcon
Metcon (No Measure)
Workout
RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups
MIN 2 — Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing.
COOL DOWN
FOR RECOVERY
8:00 Flow Stretching*
4:00 Lower Body, Hips & Hammies
4:00 Upper Body, Lats & Shoulders