Announcements
-If you forget to reserve your spot before you arrive at CROSSFIT OVERTON:
-If the class still has space (per reservation list): You’re in luck! Use the mobile app to make your reservation, then sign-in on the kiosk when you arrive!
-If the class is full: There will be a short grace period for this, but ultimately we will need to stick to our policy and ask you to attend a different class. (Avoid this situation by always making a reservation!)
-class reservations ultimately provide members with the best experience and have many benefits, including:
-For coaches – improved ability to plan warm-ups and class logistics; tailoring skill work/scaling options
-For athletes – increased accountability to attend class, ability to choose classes based on size, ability to see which friends will be joining your class.
-Thanks, Love you guys
CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5 Minutes
10/10 ARM CIRCLES Forward/ Backwards
10 Lunges with a Twist
5 Inchworms
:20 Hollow Rock
Then
AMRAP 5 Minutes
15Jumping Jacks
10 Lateral Box Step Ups
5/5 SA DB PRESS
25FT HS WALK OR 2 walk walks
Metcon
Metcon (Time)
Strength/Skill
EXTENDED WARM-UP & SKILL
EMOM x 6 MINUTES
MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 – 100m Jog
Then……
Kipping HSPU Breakdown
Workout
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over
C (50/35)RX(35/25)
BOX(24/20)
*Run 200m After Each Set.
*if raining 15/9 Calorie Assault Bike