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

Weightlifting

Back Squat (6 x 3 @70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 WBS (20/14)

15 burpees

15 box jumps (24/20)

15 HSPU