CrossFit Overton – CrossFit
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)