CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
5 Minute AMRAP
8 Kip Swings
20 Broad Jumps
8 Calorie bike or row
20 Mountain Climbers
8 Sandbag deadlifts light
5 Minute Skill
Toe 2 Bar Progression
Toes to Bar breakdown:
Arch to hollow kip
Pull down on bar & get shoulders up, tuck Knees high
flick toes to the bar
Repeat
Metcon
Metcon (Time)
3 Rounds
(100/80)(80/60) Row & BikeErg (both working)
50 Toes 2 bar (split)(1 working)
10 Sandbag Cleans (150/100)(100/60) (split)(1 working
*both monitors hit 100/80
*30 minute cap
POST
Warm-up (No Measure)
Campfire Session
10 Minutes of stretching