(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

5 Inchworms w push up

15 Calorie Machine

5 Kip Swings

*Review Bar Muscle Up

BREAKING THE MOVEMENT DOWN INTO STAGES

-Start the kip from the free hang. Be tight and kip aggressively. …

-Swing your body back into the hollow rock position. Stay tight!

Engage your lats. …

-Engage your hips, push them towards the bar. …

-Perform an extremely fast sit up to bring your upper body over the bar.

Metcon

Metcon (Time)

5 Rounds

RX

5 Rounds

25/22 Cal BikeErg or Row

15 Burpee to Plate

7 Bar Muscle ups

FITNESS

4-5 Rounds

20/17 Cal BikeErg or Row

10 Burpees to Plate

7 Pull UPS or Ring Rows

COOL DOWN

2:00 PEC RELEASE R

2:00 PEC RELEASE L

2:00 CHILDS POSE