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CrossFit Overton – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

2 ROUNDS

8 Alt. Cossack Squats

8 Lateral Step Overs

8 Frog Jumps*

8 Scap Pull-Ups

Into…

1 ROUND

6 Narrow Stance Air Squat

6/6 Step Back Lunges

6 Box Jumps

6 Small Kip Swings

*In a High Plank position, athletes will jump the feet up to the outside of the hands landing in a squat and with the hands remaining on the ground. Then, jump the feet back, returning to the High Plank position.

WORKOUT

2 SETS*

AMRAP x 10 MINUTES

2-4-6-8-10…etc

Box Jump Overs (24/20)

Alt. Pistols

Pull-Ups**

-Rest 2:00 b/t Sets-

*Start the second AMRAP over at 2.

**Strict Optional

(Score is Lower Reps)

PISTOL OPTION 1: Alt. Box Step-Ups

PISTOL OPTION 2: Narrow Stance Air Squats

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Upper Back + Calves

(No Measure)