(931) 644-8890 lorencrowder15@gmail.com

Tuesday

CrossFit Overton – CrossFitWarm-up (No Measure)2 Rounds 20 Plate Hops 15 Wide Grip Pull up hangs 10 Alt Lunges 5 slow Ovhd Squats Then Review – Power SnatchPower Snatch (1:30 x 6)Build to a moderate- HeavyMetcon (AMRAP – Rounds and Reps)AMRAP x 16...

Monday

CrossFit Overton – CrossFitWarm-up (No Measure)2 Rounds 5 Burpees 10 AirSquats 5/5 DB Sumo Deadlift 10 Med Ball Push PressSkillMetcon (No Measure)8 MIN EMOM Min 1: 100M Run Min 2: 5-15 Reps (pick a skill movement you are bad at) -HSPU -CHEST 2 Bar Pull Ups...

Friday

CrossFit Overton – CrossFitWarm-up (No Measure)3:00 Bike increasing Efforts Min 1: easy Min 2: easy+ Min 3: Moderate -Then- 3 Rounds for time 10 Tempo Air Squats 10 PVC GOODMORNINGS 10 Cossack SquatsWeightliftingBack Squat (Build to a heavy 5 Reps )Know how to...

Thursday (Recovery Day)

CrossFit Overton – CrossFitWarm-up (No Measure)6 Minute AMRAP 100M Jog 25Ft Butt Kickers 25Ft Toe Touch 50Ft Side Shuffle 50Ft KaraokeEMOMMetcon (AMRAP – Reps)EMOM x 20 MINUTES* MIN 1 – :45 Alt. Hammer Curls MIN 2 – :45 Strict Barbell Press MIN...

Wednesday

CrossFit Overton – CrossFitWarm-up (No Measure) ON A 12:00 CLOCK… Run 1 Mile then in Remaining Time Max Meters on RowerMetconMetcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit UpsNC Compete...