CrossFit Empire South – CrossFit
Overhead Squat
Build up to a 5-rep overhead squat
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.
– INTERMEDIATE –
AMRAP 10:
3 overhead squats (95/65 lb)
:30 double-unders
6 overhead squats
:30 double-unders
9 overhead squats
:30 double-unders
– Continue adding 3 reps to the overhead squats each round.
– BEGINNER –
AMRAP 10:
3 overhead squats (45/35 lb)
30 single-unders
6 overhead squats
30 single-unders
9 overhead squats
30 single-unders
– Continue adding 3 reps to the overhead squats each round.
Cool Down
2 sets:
:30 doorway pec stretch / side
:30 pigeon stretch / side
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