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.