CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
(10 min. ) Prep for Workout
1 min. Assault Bike
1 min. Wall Balls
1 min. Jumping Lunges
1 min. Rest
2 rounds
*Second round: Use MB for Jumping Lunges.
*Prep as needed for the workout.
Metcon (Time)
Competitor
3 min.: Assault Bike (Cal.)
20 Wall Balls (20/14 lb.)
20 MB Jumping Lunges
3 rounds
3 min.: BikeErg (Cal.)
Score = total time – total cal.
RXD
3 min.: Assault Bike (Cal.)
20 Wall Balls (20/14 lb.)
20 MB Jumping Lunges
3 rounds
3 min.: BikeErg (Cal.)
Score = total time – total cal.
Fitness
3 min.: Assault Bike (Cal.)
20 Wall Balls
20 MB Lunges
3 rounds
3 min.: BikeErg (Cal.)
Score = total time – total cal.
subtract cals from time
After a heavy leg stimulus yesterday, today’s effort is intended to be relatively leg dominant but with light weight and more metabolic volume. The workout starts and finishes with 3 min. of Assault Bike & Bike Erg. The middle is a 3-round couplet of Squatting patterns. Today is a great opportunity for those who performed yesterday’s Split Squats to break up a bit of the soreness.