CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
Partner
Run 400 m passing the MB ball back and forth with a partner.
Then,
SOLO
5 sandbag Cleans
10 V-ups – no MB (except Competitors)
10 OH Sit-ups
100-m OH Carry
Metcon
Metcon (Time)
COMPETITOR
20 MB Weighted V-ups (20/14 lb.)
10 Sandbag Clean 150/100
20 MB OH Sit-ups
100-m MB OH Carry
3 rounds
RXD
20 V-ups
10 Sandbag Clean 100/60
20 MB OH Sit-ups
100-m MB OH Carry
3 rounds
FITNESS
20 Knee Bent V-ups
10 Sandbag Clean 60/45
20 MB OH Sit-ups
100-m MB OH Carry
3 rounds
COOL DOWN
Metcon (No Measure)
5-10 min.) Cool Down
2 min. Lying over MB/Foam Roller (DB optional)
2 min. Cobbler’s Pose – (Put height under thighs if they don’t touch the ground. This should be somewhat relaxing, not an exhaustive stretch.)
2 min. Child’s Pose
(Yoga poses)