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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.