Announcements
LABOR DAY HOURS: 5-7AM OPENGYM WILL BE THE ONLY CLASS TIME!
CrossFit Overton – CrossFit
Metcon (AMRAP – Rounds and Reps)
Strength/Skill
OPTIONAL EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*
MIN 2 – 10/8 Cal Bike
*Focus should be on maintaining the False Grip the entire pull.
Workout
AMRAP x 16 MINUTES
20/15 Cal Bike
20 Sit-ups
Strict Gymnastics Pull*
*Athletes have the choice for the strict pull…
1-3 Strict Muscle-Ups
5-10 Strict Pull-Ups
7-15 Strict Ring Rows
COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Low Back & Hammies
5:00 Long Hold Stretching Low Back & Hammies