CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
AMRAP x 5 MINUTES
5 Cal Bike
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts
EXTENDED WARM UP
EMOM x 10 MINUTES
Min 1 – :50 Bike @ Moderate Pace
Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings
(No Measure)
WORKOUT
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups
(Score is Time)
COOL DOWN
FOR RECOVERY
5:00 EZ Pace Bike*
*Nasal Breathing Only
(No Measure)