(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Workout

WARM-UP

EMOM x 9 MINUTES

Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift

Min 2 – :20 Slam Ball OH Press + :20 Lunges

Min 3 – :20 Bootstrappers + :20 Sit-Ups

WORKOUT

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Up-Downs

TABATA 2 – Slam Balls (60/45)(45/30)

TABATA 3 – Slam Ball Alt. Lunges*

TABATA 4 – Slam Ball Russian Twists**

TABATA 5 – Up-Downs

*Ball held in a Bear Hug, L+R = 1-Rep

**L+R = 1 Rep

-No additional rest b/t Tabatas-

(Score is Reps)

KG SB: (15/10)|(10/5)

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Hamstrings + Lats

(No Measure)