CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
2 ROUNDS FOR QUALITY
25’ Walking High Kicks
25’ Toe Walk
25’ Walking Staggered Stance Good Mornings
25’ Heel Walk
25’ High Knees
25’ Butt Kickers
Into…
1 ROUNDS
30 Single Unders
20 Slow Deadbugs
10 Shoulder Taps
10 Plate Around the Worlds + :20 OH Hold
SKILL
ON A 10:00 RUNNING CLOCK…
Practice HS Hold or HS Walk
(No Measure)
BENCHMARK WORKOUT
“RANNIE”
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
400m run After Each Full Round
**GHD Optional
(Score is Time)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll/Lacrosse Ball Traps + Upper Back
(No Measure)