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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.