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.