(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Workout

WARM-UP
EMOM x 10 MINUTES
MIN 1 – :45 Bike @ Mod Pace*
MIN 2 – 10 Slow Bootstraps
MIN 3 – :45 Med Ball Front Squats
MIN 4 – 10 Slow Push-Up to Pike
MIN 5 – :45 Up-Downs

*Increase to Hard Pace on Second Round

EXTENDED WARM-UP
2 SETS FOR QUALITY
12 Alt. KB Goblet Side Lunges
12 KB Deadbugs*

*L+R = 1-Rep

-Quick Walking Rest b/t Sets-

(No Measure)

WORKOUT
4 SETS
30 Unbroken Wall Balls (20/14)|(14/10)*
12/10 Cal Bike

-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go (30/20)|(20/14)

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

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