CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
1 ROUND
:30 Single Unders
10/10 Lunges
10 Up Down Step-ups
1:00 Bike (Easy Pace)
1 ROUND
:30 High Jump Single Unders
8/8 Single DB Box Step-ups
10 Box Jumps
1:00 Bike (Moderate Pace)
1 ROUND
:30 Double Unders / Double Under Attempts
10 Alt. DB Box Step-Ups
10 Up Down Box Jumps
1:00 Bike (Hard Pace)
WORKOUT
FOR TIME
100 Double Unders
30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20)
30 Up-Down Box Jump Overs
50/40 Cal Bike
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
100 Double Unders
(Score is Time)
COOL DOWN
FLOW STRETCHING
2:00 Pigeon (1:00 Each side)
2:00 Saddle
2:00 Dragon (1:00 Each side)
2:00 Seated Fold Forward
2:00 Rebound
(No Measure)