(931) 644-8890 lorencrowder15@gmail.com

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