(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Warm-up

Warm-up (No Measure)

5 Minute AMRAP

8 Kip Swings

20 Broad Jumps

8 Calorie bike or row

20 Mountain Climbers

8 Sandbag deadlifts light

5 Minute Skill

Toe 2 Bar Progression

Toes to Bar breakdown:

Arch to hollow kip

Pull down on bar & get shoulders up, tuck Knees high

flick toes to the bar

Repeat

Metcon

Metcon (Time)

3 Rounds

(100/80)(80/60) Row & BikeErg (both working)

50 Toes 2 bar (split)(1 working)

10 Sandbag Cleans (150/100)(100/60) (split)(1 working

*both monitors hit 100/80

*30 minute cap

POST

Warm-up (No Measure)

Campfire Session

10 Minutes of stretching