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)
25 Min Alt EMOM
Min 0 – 6 burpees + 6 thrusters (95/65)
Min 1- 12/10 cal Row
Min 2- 20 WBS (20/14)
Min 3- 200 m sprint
Min 4- Rest