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)

12 minute alt EMOM

min 0 – 15 SDHP (75/55)

min 1 – 20 WBS (20/14)

min 2 – 200 m run

min 3 – rest

Metcon

Metcon (AMRAP – Reps)

9 min alt EMOM

min 0 – 20 WBS (20/14)

min 1 – 5 ring MU

min 3 – 100 m run