CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
20 CALORIE MACHINE
10 KIP SWINGS
5 FRONT SQUATS (INCREASING WEIGHT)
EMOM
Metcon (Weight)
COMP
20 Minute EMOM
2 Front Squats @70%
EVEN: 12 Push Ups
ODD: 12 Pull Ups
RX
20 Minute EMOM
2 Front Squats @70%
EVEN: 9 Push Ups
ODD: 9 Pull Ups
FITNESS
20 Minute EMOM
2 Front Squats
EVEN: 6 KNEE Push Ups
ODD: 6 JUMPING Pull Ups
*EVERY MINUTE 2 FRONT SQUATS FROM THE GROUND THEN PUSH UPS OR PULL UPS, SWITCH MOVEMENTS AFTER EACH ROUND
Mobility
Metcon (No Measure)
MOBILITY MONDAY
1 MIN(EACH)- LAYING DOWN SINGLE LEG KNEE TO CHEST
1 MIN PIGEON POSE
1 MIN COUCH