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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 10 MINUTES

20 Single Unders

15 Glute Bridge Ups with :02 Hold at Top

10 Slow Alt. Mountain Climbers*

1/1 KB Complex**

*In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control.

**Perform the entire Complex on one arm, then the other: 1 Rep = 3 KB Sumo Clean + 3 R. KBS + 3 KB Clean + 3 KB Push Press

SKILL

EMOM x 5 MINUTES

:40 Double or Triple Under Practice

Option 1: Penguin Jumps

Option 2: 2 Single Unders + 1 Double Unders

Option 3: 2 Double Unders + 1 Triple Unders

(No Measure)

WORKOUT

10 ROUNDS FOR TIME

25 Double Unders

8 Russian KB Swing (70/53)|(53/35)

12 Sit-Ups

(Score is Time)

KB KG: (32/24)|(24/16)

COOLDOWN

FOR RECOVERY

1:00 Plantar Smash (L)

1:00 Plantar Smash (R)

1:00 KB Calf Smash (L)

1:00 KB Calf Smash (R)

(No Measure)