CrossFit Overton – CrossFit
Warm-up (No Measure)
Warm up (For Quality) 12:00 Cap
10 Walking Lunges
10 KB Single Leg Deadlift
5/5 KB Push Press
Back Rack Lunge (10-10-10)
Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
20 Slam Balls (60/45)(45/30)
20 Slam Ball Lunges*
20 Toe to Bars
*Bear hug hold with ball. Athlete choice for forward or reverse lunge.
NC Compete (Competitor’s Program Extra Volume)
-Rest 1:00 b/t Sets-
*Take the first 1/2 of the ladder at a moderate pace…think 70%. Then the goal is to beat each of your times back up the ladder.