(931) 644-8890 lorencrowder15@gmail.com

Announcements

We are committed to making your gym experience happy and safe! With COVID spiking we want to keep everyone healthy so we can all keep coming back. Please follow the steps below.

1. Please reserve for the class ahead of time that you are coming to (15 athletes per class)
2. When entering and leaving the facility sanitize your hands
3. Wipe down all equipment and return it to its designated spot
4. If feeling sick or you’ve been exposed please stay at home until you are better.
5. Reach out to us via instagram or Facebook for a home workout routine.

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

AMRAP x 3 MINUTES

5 Ring Rows

5 Push-Up to Pike

3 Lunge + Lunge + Air Squat

Into

AMRAP x 3 MINUTES

5 Jumping Pull-Ups or Ring Rows

5 HR Push-Ups

7 Air Squats

STRENGTH

3 SETS

5-7 Tempo Strict Pull-Ups (3111)*

2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo

(No Measure)

BENCHMARK WORKOUT

“MARY”

AMRAP x 20 MINUTES

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Pistol Option 1: Air Squat (Narrow)

Pistol Option 2: Box or Rig Pistol

*Option to Perform…

“CINDY”

AMRAP x 20 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Rounds + Reps)