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)

5 rounds at each station before moving

40/20

Meter Row

Burpee Box Jumps (24/20)

Tire Flips

DU

KB snatch (53/35)

Weightlifting

Paused Front Squat (5×3 @ 75%)

3 sec pause