(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

View Public Whiteboard

Metcon (Time)

Workout

WARM-UP

Make sure your bar is ready to rock!

3 ROUNDS

1:00 Row*

6/6 DB Arnold Press

6/6 Single DB FR Reverse Lunges

*1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke

EXTENDED WARM-UP

2-3 SETS FOR QUALITY

10 Quality Strokes on Rower*

5 Tempo Strict Press or Strict HSPU**

10/10 Bodyweight Split Squats

-Rest 1:00 b/t Sets-

*Focus on perfect mechanics of Legs-Hips-Arms rowing

**Tempo is (30X1). For HSPU…add deficit or a vest for additional challenge.

(No Measure)

WORKOUT

5 ROUNDS FOR TIME

500/400m Row

10 Shoulder to Overhead (135/95)|(95/65)

10 Back Rack Reverse Lunges

(Score is Time)

KG BB: (60/42.5)|(42.5/30)