Announcements
Please if you reserve a spot for a class, show up!
CrossFit Overton – CrossFit
Warm-up (No Measure)
FLAG POLE STRECH
THEN,
4 Burpees
8 Shoulder to Overhead
12 Kb Swings
16 Lateral over the Barbell Jumps
12 Kb Swings
8 Shoulder to Overhead
4 Burpee over the Barbell Jumps
* Prep as needed for the Workout
Metcon (AMRAP – Rounds and Reps)
COMPETITOR
20 Lateral Burpees Over the Barbell
20 KB Swings (24/16 kg)
10 Shoulder-to-Overhead (155/105 lb.)
AMRAP 20 min.
RXD
20 Lateral Burpees Over the Barbell
20 KB Swings (24/16 kg)
10 Shoulder-to-Overhead (135/95 lb.)
AMRAP 20 min.
FITNESS
20 Lateral Burpees Over the Barbell
20 KB Swings
10 Shoulder-to-Overhead
AMRAP 20 min.
Competitor: These athletes will likely perform all KB Swings unbroken. Look for them to perform 7-8 rounds.
Rx’d: Athletes in this category will likely perform KB Swings unbroken to start, but may choose to break the 20 up into 10 sets in the back half of the workout to preserve the shoulders and lungs right before the S2OH. They will range from 6-7 rounds.
Fitness: This group can Burpee over the bar with a hop/skip (one-foot take-off). Aim for this crew to perform 5-6 rounds.
Metcon (No Measure)
FLUSH (Open Athletes)
30-50 minutes on the bike at a comfortable pace.
If doing the crossfit open and you wanna skip the 20 minute amrap that’s completely fine come move to work the soreness out and get your body moving