Announcements
We will have no classes Friday Mornings or Evenings for the next 5 weeks due to the CrossFit Open… The CrossFit Open heats will start at 5:30PM on Friday’s. To join in on the fun go to games.crossfit.com to sign up! Even if you’re not participating come out and cheer on those who are and show your support… We Love our CFO FAMILY!!
CrossFit Overton – CrossFit
Metcon (AMRAP – Rounds and Reps)
Workout
PARTNER RECOVERY WORKOUT
IN TEAMS OF 2…
AMRAP x 15 MINUTES
P1 – Row for Cals
P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls
-Rest 2:00-
AMRAP x 15 MINUTES
P1 – Bike for Cals
P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats
*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
COOL DOWN
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching