Overhead Day!


CrossFit Notorious – CrossFit Rx

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

Overhead Walking Lunges (rig to rig and back aka 50ft) (65/95)

15 Overhead Squats (65/95)

Overhead Walking Lunges (rig to rig and back aka 50ft) (65/95)

15 Sumo Deadlift High Pulls (65/95)
OTC:

Walking Lunges (no weight)

12 Front Squats

Front Rack Walking Lunges

12 Sumo DL High Pulls

Warm-up (No Measure)

WU-400 M run or row

DWU-10 Quadrapeg each lap

High Knees, Butt Kickers, High Skips, Side Gorillas,

Mobility-PVC, Leg Swings, Banded Straight Arm Pull-Downs, Band Pull-Aparts

MVMP-2 rounds

10 lunges with plate rotation 15/25

5 SDHP + 5 OHS (no rest)

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