CrossFit Overton – CrossFit
Warm-up (No Measure)
3 Rounds
12/7 Calories on Assault Bike or 18/ 13 BIKEERG
12 Jumping Lunges
Then,
Practice Overhead Squat
-ACTIVE SHOULDERS
-Heals Down
-MIDLINE TIGHT
*perform 3×4 Reps increaing weight until you hit your workout weight, maintain good form!
Metcon
Metcon (Time)
Competitor
10 Rounds
4 Overhead Squats 185/115lbs
8 Push Ups
12 Lunges (Bodyweight)
RX
10 Rounds
4 Overhead Squats 135/95
8 Push Ups
12 Lunges (Bodyweight)
FITNESS
6-8 Rounds
4 Overhead Squats
8 Push Ups
12 Lunges (Bodyweight)
16 MINUTE CAP
POST
Metcon (Time)
OPTIONAL WEAKNESS WOD
*Accumulate 3 Minutes in a Wall Sit
-Hold 45/30 Slamball @ parallel
– every time you break 10 Sit Ups