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CrossFit Overton – CrossFit

Metcon (Time)

WARM-UP

1 ROUNDS

200m Run

8 Alt. Step-Ups to Groiner*

6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side)

6 Alt. Samson Lunges

 Into…

1-2 ROUNDS

100m Run

10 Lateral Box Step-Overs*

100m Run

5 Box Jumps

WORKOUT

FOR TIME

800m Run

60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20)

600m Run

40 Alt. DB Goblet Box Step-Overs (24/20) 400m Run

20 Box Jumps (30/24) 200m Run

(Score is Time)

SKILL ON A 12:00 RUNNING CLOCK… Practice two of the three options… Option

1: EVERY 3:00 x 4 Option 1: 1:00 DB Stability Complex** 1:00 Wall/ Box Hollow Body Hold 1:00 Rest **:20 SA Overhead DB Hold (R) + :20 SA Overhead DB Hold (L) + :20 DBL DB Overhead Hold

Option 2: Practice Free Standing HS Holds/ HS Walking (No Measure)