(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Prep for Workout

With a light set of dumbbells, review the Woman-Maker as:

Push-ups—DB Rows—Burpees—Devils Presses

*Perform a few reps of each movement, then put them together to perform the full movement.

Then, using their workout weight, perform 3-4 full reps.

With a KB (use workout weight) perform:

10 Deadlifts—8 Russian Swings—6 American Swings + pause at top of swing for 3 sec. + 4 Regular Swings

Metcon

Metcon (Time)

Competitor

100 Single-unders

25 Woman-Makers (50/35 lb.)

100 Single-unders

50 KB Swings (24/16 kg)

100 Single-unders

RXD

100 Single-unders

25 Woman-Makers (40/25 lb.)

100 Single-unders

50 KB Swings (24/16 kg)

100 Single-unders

Fitness

80 Single-unders

16 Woman-Makers

80 Single-unders

40 KB Swings

80 Single-unders
Competitors will be finishing the workout in about 10 min.

Rx’d and Fitness will be 12-15 min.