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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

EMOM x 12 MINUTES

MIN 1 – :40 Alt. Single Leg RDL*

MIN 2 – :40 Marching Plank

MIN 3 – :40 Glute Bridge-Ups

MIN 4 – :20/:20 Single Arm KB Bent Over Row

*KB optional, move with control.

**Keep KB light for all movements in the Warm-Up

WORKOUT

FOR TIME*

30-30-20-20-10-10

Russian KB Swings (53/35)|(35/26)

Sit-Ups

*After each full set, complete 30 Double Unders.

(Score is Time)

OPTIONAL FINISHER

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Push-Up Plank*

*Each time you break perform 10 Push-Ups

(Score is Time)

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