CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
(10 min.) Running Drills and Leg Prep
As a group run an easy 200 m
Then perform across the length of the gym;
Up-and-Over-the-Fence Walking Drill
Walking Pigeon (pull knee up to chest)
High Knees Drill
Long Walking Lunges with a Torso Twist
Butt Kickers
Jiu Jitsu Hip Drill
Run another 200 m at a moderate pace
Then,
1-7 pull ups
7-1 KB Swings (light)
Metcon
Metcon (Time)
HELEN
COMPETITOR
400-m Run
21 KB Swings (24/16 kg)
12 Pull-ups
3 rounds
RXD
400-m Run
21 KB Swings (24/16 kg)
12 Pull-ups
3 rounds
FITNESS
400-m Run
21 KB Swings
12 Ring Rows
POST
Metcon (No Measure)
(5 min.) Cool Down
Spend 5 min. or as needed on the airdyne or rower at an easy pace to help cool down and recover.