CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
3:00 EZ Pace on Bike or Row
then,
2 Rounds
20 AlT Lunges
10 PVC Goodmornings
10 ALT Cossack Squats
then,
2 sets
3 Pause back squats + 5 Backsquats
*spend at least :3 at the bottom of the pause back squats
Weightlifting
Back Squat (5-5-3-3-1-1)
-Rest at Least 2:00 b/t Sets-
*Goal is intentional building toward Moderate-Heavy single…no missed reps.
5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+
*know how to bail out!
Metcon
Metcon (Time)
“SPEED DEMON”
3 ROUNDS FOR TIME
30 Single DB Front Squat comp(35/25)|RX(25/20)
30 Up-Downs
-Time Cap 12:00-