Announcements
If you can come to a a different class time than (5AM or 4PM) without it impacting your day, please do! We are trying to spread out the overloading to keep everyone safe, to be more efficient, and it will be more effective for each Athlete ! Please keep reserving! We love our CFO FAMILY!
CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
(5 mins)
Downward Dog Freeze Tag Game
Designate an area to play in. have one person be the tagger.
Every time they tag someone, that person needs to freeze in a Downward-Dog position. Anyone can unfreeze them by diving underneath them. They are then free to run around again. Play for a few minutes, then switch out the taggers with different people.
(10 min.) Squat Prep
2 Rounds
8 Reps of Jami Squat Drill (each position)
8 Pistols Each Leg
Metcon
Metcon (Time)
COMPETITOR
14 Alt. Weighted Pistols (50/35 lb.)
30 MB Russian Twists (20/14 lb.)
14 Goblet Squats
5 rounds
RXD
14 Alt. Weighted Pistols
30 MB Russian Twists (20/14 lb.)
14 Goblet Squats
5 rounds
FITNESS
14 Assisted Pistols
25 MB Russian Twists
14 Goblet Squats
5 rounds