CrossFit OwnIt – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Run or Row 400 m prior to rounds stated above

Skill

Turkish Get Up (Establish 30 reps alternating arms in 18 minutes)

Metcon

Metcon (Time)

For Time

DU (2:1)

90-80-70-60-50-40-30-20-10

DL (275/185)

1-2-3-4-5-6-7-8-9