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CrossFit Overton – CrossFit

Monday (AMRAP – Rounds and Reps)

Workout

WARM-UP
2 ROUNDS
12 Alt. Reverse Lunges
8 Goblet Slam Ball Good Mornings
8 Below the Knee Deadlifts
5/5 Single Arm Ring Row

Into…

1-2 ROUNDS (Time Permitting)
5/5 Slow Split Squats
4 Slam Ball G2OH + 4 Slam Balls (Fast Hip Open/ Close)
8 Mid-Shin Deadlifts
10 Single Ring Ring Row

WORKOUT
AMRAP x 16 MINUTES
10 Deadlifts (225/155)|(155/105)
15 Slam Balls (30/20)|(20/10)
20 Ring Rows

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)
KG SB: (15/10)|(10/5)

FINISHER
2-3 SETS
8/8 Pulsing Lunge*
16 Slam Ball Glute Bridge-Ups
:30 BW Glute Bridge-Up Hold

*Option to hold Slam Ball in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.

-Rest As Needed b/t Sets-

(No Measure)