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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 SETS (10:00 Cap)

10 Tempo Push-Ups (31X1)

10 Slow Single DB Sumo Stance Good Morning

10/10 Half Kneeling Shoulder Presses

10 Box Step Overs

POST WORKOUT STRENGTH

3 SETS FOR QUALITY

8-12 Tricep Kickbacks

8-12 Single DB Skull Crushers

Max Banded Tricep Extension

-Rest 1:00 b/t Sets-

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

FOR TIME

100 DB Push Press (35/20)|(20/15)

50 DB Renegade Rows

100 Box Jump Overs (20)

50 DB Renegade Rows

100 DB Push Press

*P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up the reps as needed.

(Score is Time)