(931) 644-8890 lorencrowder15@gmail.com

Wednesday

CrossFit Overton – CrossFitMetcon (Time)WARM UP TABATA 1. Jumping jacks 2. Mountain Climbers WORKOUT 3 ROUNDS FOR TIME 30 Burpees* 20 Sit-Ups 25/20 Cal Bike *Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round....

Tuesday

CrossFit Overton – CrossFitMetcon (AMRAP – Rounds and Reps)WARM UP AMRAP 4 MINUTES 4 Alt Lunges 4 Burpees 4 Broad Jumps Barbell WARM UP 2 Sets 5 Snatch Grip Deadlift 5 Snatch Hang+ Highpull 5 Hang Muscle Snatch WORKOUT “DOUBLE AMRAP” AMRAP x 6...

Monday

CrossFit Overton – CrossFitMetcon (AMRAP – Rounds and Reps)WARM UP Conditioning (pick one) 4x400M Run/ Rest 1:00 B/T efforts 4x500M Row/ Rest 1:00 B/T 4x1000M BikeErg/ rest 1:00 B/T 4×20 Calorie Ass Bike/ rest 1:00 B/T 4×50 High knees/ Rest 1:00...

Saturday WODS

CrossFit Overton – CrossFitMetcon (Time)Workout WORKOUT FOR TIME 15-12-9 Push-Ups KB Sumo Deadlift High Pulls Up-Down Box Jump Overs -1:00 Rest – 9-12-15 Up-Down Box Jump Overs KB Sumo Deadlift High Pulls Push-Ups -14:00 Hard Cap- (Score is Total Time)...

Friyay

CrossFit Overton – CrossFitWarm-up (No Measure)12-9-6 Push Up to downdog Cals-Machine of choice KB SWING (Light) Review Handstand walk HSPUMetconMetcon (AMRAP – Rounds and Reps)7 MINUTE AMRAP 25 Wall Balls (20/14) 50ft Handstand Walk ***REST 5:00*** 7...