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CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

1 ROUND

25ft Walking Knee to Chest

25ft Heel to Butt

25ft Toe Elevated Walk

25ft Heel Elevated Walk

25ft High Knees

25ft Butt Kickers

25ft Alt Single Leg Skip

100m Run

Into…

1 ROUND

5 Ring Rows

5 Knee Push-Ups

10 Air Squats

BASELINE WORKOUT

“NCMETCON BASELINE I”

I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile or BikeErg 3500/3000M then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

-Rest as Needed b/t Efforts*-

II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

Put Meters rowed in comments