CrossFit Overton – CrossFit
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)