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Friday

CrossFit Overton – CrossFitView Public WhiteboardMetcon (Time)Workout WARM-UP AMRAP x 3:00 100m Run 200/150m Row 10 Alt. Lunges -Rest :30- AMRAP x 3:00 5 Ring Rows 5 Scap Push-Ups + 2-3 Push-Ups 7 Air Squats EXTENDED WARM-UP 2 SETS FOR QUALITY* 200m Run...

Thursday

CrossFit Overton – CrossFitView Public WhiteboardMetcon (No Measure)Workout WARM-UP 4 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack Squats WORKOUT 4 SETS FOR QUALITY ON A 5:00 RUNNING CLOCK… 2:00 Cardio of...

Wednesday

CrossFit Overton – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Workout WARM-UP 4 Sets (10:00 CAP) 200m Run 10/10 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Sets 3/4 switch to Box Jumps STRENGTH Deadlift 1×5 @ 65%* 1×5 @ 75%...

Tuesday

CrossFit Overton – CrossFitView Public WhiteboardMetcon (Time)Workout WARM-UP 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups *This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up...

Monday

CrossFit Overton – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Workout WARM-UP 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5...