CrossFit Overton – CrossFit
Warm-up (No Measure)
3:00 Bike increasing Efforts
Min 1: easy
Min 2: easy+
Min 3: Moderate
-Then-
3 Rounds for time
10 Tempo Air Squats
10 PVC GOODMORNINGS
10 Cossack Squats
Weightlifting
Back Squat (Build to a heavy 5 Reps )
Know how to bail out
Metcon
Metcon (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Assault Bike Calories
OPTIONAL COOL DOWN
3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*
*Cycle between…
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)