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 (Time)

For Time (14 min Cap)

400 m run

21 Pull Ups

400 m run

21 C2B

400 m run

21 Bar MU

*Scale RR; Pull Ups;C2B

or RR; Jumping Pull Ups; Jumping C2B

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

9 HSPU

9 FS (95/65)

9 HSPU

9 FS (135/95)

9 HSPU

9 FS (155/105)

9 HSPU

9 FS (185/135)

AMRAP HSPU w/ remaining time

*sx strict press for HSPU