CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
(10 min.) Partner Get-ups/Drills to Warm Up
Round1:
P1) Lie on the ground (belly down) facing the length of the gym. When the coach calls “3, 2, 1, go,” they jump up and run to the end of the gym and Walking Lunge back.
P2) Hold a Plank
Switch
*Repeat again with the following positions/movements.
Round 2:
P1) Lie on back, feet facing the length of the gym, Bear Crawl back.
P2) Side Plank R
Switch
Round 3:
P1) Sit cross-legged facing the length the gym, Long Lateral Lunges back.
P2) Side Plank L
Switch
Round 4:
P1) Sit on knees and jump to feet on “Go,” perform Straight-Legged Bear Crawl back.
P2) Burpees
Switch
*Add more rounds if you’d like …
Metcon
Metcon (No Measure)
RXD
30 sec. on/30 sec. off
Hollow Hold
Bar Hang
Wall Sit
Superman
4 rounds
Fitness
30 sec. on/30 sec. off
Hollow Hold Knee Tuck
Bar Hang
Wall Sit
Superman
4 rounds
Everyone: This workout will test mental grit during the holds—the goal is to not break more than 2 times during the 30 sec. no matter how the athlete scales. During the dynamic movement, the athlete’s goal is to keep steadily moving for the entire increment of time.