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CrossFit Overton – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

3 ROUNDS

1:00 Row

10 Alt. Quad Heel Taps

8/8 Lateral Box Step-Ups

25ft Side Shuffle (each direction)

5 Jumping Air Squats

*2nd Round: Arms Only

3rd Round: Arms + Legs

STRENGTH

4 SETS

1:00 EZ Row

:45/:45 DB Goblet Elevated Curtsey Squat

:45/:45 DB Filly Hold*

*Hold one DB in the Front Rack and one DB OH. At :45 switch sides.

-No Rest b/t Sets-

(Score is Weight)

WORKOUT

EMOM x 24 MINUTES

MIN 1 & 2 – Cal Row

MIN 3 & 4 – 10 DB Goblet Step-Ups (50/35)|(35/20) + Max Box Jumps (24/20)

*R1 & R2 – 25/20 Cals

R3 & R4 – 27/22 Cals

R5 & R6 – 30/25 Cals

(Score is Reps)

KG DB: (22.5/15)|(15/9)