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CrossFit Overton – CrossFit

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Metcon (4 Rounds for time)

Workout

WARM-UP

4 SETS (9:00 CAP)

:45 Bike

25’ SA OH KB Walk

10 Quad Heel Taps

25’ SA OH KB Walk

50’ Front Rack Walk

STRENGTH

3 SETS FOR QUALITY

50′ DBL KB Suitcase Walk

50′ DBL KB Front Rack Walk

50′ DBL KB OH Walk

2:00 Bike (EZ Pace)*

*2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks.

(Score is Weight)

WORKOUT

EVERY 4:00 x 5 SETS

(25/20)(20/15) Cal Bike

30 Sit-Ups (scale sit ups back if needed)

-Rest Remaining Time-

(Score is Each Set for Time)