(931) 644-8890 lorencrowder15@gmail.com

Announcements

•New day, new week, new month! Lets get after it!
•Please Pay December payment before the 5th.

Christmas Party
•Next Friday the 13th at 6:15PM
•Wear your ugly sweaters
•bring a $10 dirty Santa gift (girls bring girls gift, guys bring guys gift)
• ITS A POTLUCK!

CrossFit Overton – CrossFit

Warm-up (No Measure)

6 Minutes on a Machine

2 Minutes -Easy

2 Minutes – Mod

2 Minutes – Mod/Hard

Then

20 Glute Bridges Up

20 Arm Circles Forward

20 Arm Circles Back

20 Swings Forward/ Back

20 Alt Plank Punches

:20 Barbell Overhead Hold

Review

Push Press

Weightlifting

Push Press (3-3-3)

3 @ 70%

3 @ 80%

3+@ 90%

*3+ Means Athletes perform as many reps at that weight with the goal of at least 3

Metcon

Metcon (Time)

For Time:

50/40 Calorie Assault Bike

50 Up Downs

POST

Metcon (No Measure)

Weakness WOD

Pick 2 Movements below to practice

A. 30 HSPU

B. 30 T2B

C. 60 Double Unders

D. 30 Pistols