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)

Partner WOD

3 rounds of

15 STO (115/75)

45 DU (2:1)

15 STO (115/75)

45 (2:1)

5-4-3-2-1

Rope Climbs

30-25-20-15-10

HSPU

2 rounds of:

50 T2B

50 WBS (20/14)