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CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Step-ups

10 Backward Lunges (workout weight)

10 Box Jumps (use workout modification)

5 Sit-ups with MB (use workout modification)

Metcon

Metcon (Weight)

RXD

12 MB Sit-ups

12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg)

12 Box Jumps (20 in.)

Perform 1 round every 90 sec.

10 rounds

Fitness

12 Sit-ups

10 Alt. MB Reverse Lunges

8 Plate Jumps

Perform 1 round every 90 sec.

10 rounds
Rx’d & Fitness: These athletes will be hovering the 1-min. mark for their work time. Toward the end rounds, they’ll likely exceed 1 min. That’s OK if they are within 10 sec. and almost finished.