CrossFit Overton – CrossFit
Warm-up (No Measure)
10 Air Squats (TEMPO :02)
:30 Squat Hold
:30 Pigeon Hold (right)
:30 Pigeon Hold (left)
7 backsquats (Tempo :02)
-Put weight on the bar (light-moderate) and progress up in weight each set.
Back Squat (5×1 @80-90% Tempo :02)
-Focus on breathing mechanics, the :02 tempo and keeping your chest up as you drive from the bottom
-make sure you know how to bail out. Practice once with light- moderate weight
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Back Squat
21 Unbroken Double Unders*
*:30 of attempts or 1:00 Max on each DU station through the workout.
5:00 Slow Pedal on Bike
-the back squat weight should be something you can do 9 reps with unbroken no problem!