(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Workout

DAILY-5 WARM-UP

AMRAP x 2 MINUTES

Max 40m Shuttle Runs

into…

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

(No Measure)

Interval

EVERY 2:30 x 6 SETS

200m Run

15 DB Presses or bar

(Score is Time)

FULL-BODY WORKOUT

EMOM x 15 MINUTES

MIN 1 – Max DBL DB Swings

MIN 2 – Max DB Goblet Squats

MIN 3 – Rest or Flow Movement!*

*Do what feels good for 1:00. Athlete chooses whether they want to take Rest or perform 1:00 of Slow Jog, Bike, Row, or just move.

(Score is Weight)

FULL-BODY FINISHER

5 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Curl to Press

MOVT 2 – Hollow Body Flutter Kicks

*1 Set is one full round through.

(No Measure)