(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (No Measure)

Workout

WARM-UP

WARM-UP

2 ROUNDS

100m Run (or :30 Cardio Machine)

10 Jumping Jacks

10 Med Ball G2O

10 Up-Downs

Then…

Play a Game to Get Warm!

WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Russian Twists*

MIN 2 — Row or Bike, Moderate Effort

*L+R = 1 Rep

(No Measure)

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

COOL DOWN

FLOW STRETCHING

2:00 Olympic Wall Squat

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

(No Measure)