CrossFit Overton – CrossFit
Warm-up (No Measure)
3 Rounds
5 Inchworms w push up
15 Calorie Machine
5 Kip Swings
*Review Bar Muscle Up
BREAKING THE MOVEMENT DOWN INTO STAGES
-Start the kip from the free hang. Be tight and kip aggressively. …
-Swing your body back into the hollow rock position. Stay tight!
Engage your lats. …
-Engage your hips, push them towards the bar. …
-Perform an extremely fast sit up to bring your upper body over the bar.
Metcon
Metcon (Time)
5 Rounds
RX
5 Rounds
25/22 Cal BikeErg or Row
15 Burpee to Plate
7 Bar Muscle ups
FITNESS
4-5 Rounds
20/17 Cal BikeErg or Row
10 Burpees to Plate
7 Pull UPS or Ring Rows
COOL DOWN
2:00 PEC RELEASE R
2:00 PEC RELEASE L
2:00 CHILDS POSE