(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-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 Squats

Weightlifting

Back Squat (Build to a heavy 5 Reps )

Know how to bail out

Metcon

Metcon (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Assault Bike Calories

OPTIONAL COOL DOWN

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between…

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)