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CrossFit Overton – CrossFit

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Metcon (No Measure)

S Workout

WARM-UP

2 SETS

5 Inch Worms + Push-Up

10 Scap Pull + Ring Rows

10 BB Strict Press

:30 Hollow Hold

:30 Cardio Choice (Bike / Row / Run / Ski)

WORKOUT*

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional)

MIN 2 – Cardio of Choice (Moderate)**

Immediately Into…

EMOM x 10 MINUTES

MIN 1 – 10 Strict Press (Athlete Choice, Light-Moderate)

MIN 2 – Cardio of Choice (Moderate)**

Immediately Into…

EMOM x 10 MINUTES

MIN 1 – 50 Russian Twists (Weighted Optional)

MIN 2 – Cardio of Choice (Moderate)**

*Workout for Quality

**Cardio of Choice = Run / Row / Bike / Ski for Equivalent 1:00 Effort. Athlete may alternate between options.

(No Measure)

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Mid-Upper Back

(No Measure)