CrossFit Overton – CrossFit
Warm-up (No Measure)
(10 min.) Warm Up as a Group
*Grab a light KB
250-m Row
10 Bird Peckers (total)
10 KB Good Mornings (hold KB at chest or on back)
10 Single-Leg KB Deadlifts
10 Bootstrap Stretches
10 Russian KB Swings
250-m Row
Prep for the Workout
Review the Suitcase Deadlift with a load one lighter than workout weight.
Then, perform:
5 Suitcase Deadlifts (L)
10-sec. Hold (L)
5 Toes-to-Bars or workout modification
5 Suitcase Deadlifts (R)
10-sec. Hold (R)
*Repeat using workout weight.
Metcon
Metcon (Time)
RXD
7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Toes-to-Bars
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)
5 rounds
Load: 50/35 lb.
FITNESS
7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Wall-Lying Hands-to-toes
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)
5 rounds
POST
Metcon (No Measure)
5 min.) Cool Down
10 slow reps Plane Crash Victim
1-2 min. Straddle Splits Stretch (center splits), each side