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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 SETS

10 Bootstrappers

10 Alt Samson Lunges

10 Push-Up to Pike

Into…

EMOM x 6 MINUTES

MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2

MIN 2 – :45 Bike

*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges

2nd Round = KB Sumo DL / Alt Cossack Squats

3rd Round = KBS / Goblet Lunges

WORKOUT

EVERY 5:00 x 5 SETS*

20 Russian KB Swings (70/53)|(53/35)

20 Alt. Goblet Reverse Lunges

30/25 Cal Bike

*Rest remaining time before next set

(Score is Slowest Set)

KG KB: (32/24)|(24/16)

OPTIONAL COOL DOWN

FOR RECOVERY

1:00 Pidgeon Pose (L/R)

2:00 Frog Stretch

2:00 Saddle Pose

(No Measure)