CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Metcon

Metcon (AMRAP – Reps)

7 min EMOM

Rx: 12 HSPU

Scale reps, or 1 wall walk

Metcon

Metcon (Time)

Partner WOD for time

10 prowler pushes

75 Cal row

50 mb sit-ups

150 HRPU

50 mb sit-ups

300 DU

50 mb sit-ups