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
Front Squat (3×3 (5 sec pause) @ 60%)
Weightlifting
Shoulder Press (3×8 @ 60 %)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups