CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

400 m run + 20 cal row

PT + helicopter both sides

flag pole stretch

5 GM

5 inch worms (no push up)

3×30 seconds bottom of squat

2 RFNFT

3 HSPU

6 dips

9 push ups

Metcon

Metcon (Time)

For Time

400 m run

21 HSPU

21 Ring Dips

21 Push Ups

400 m run

15 HSPU

15 Ring Dips

15 Push Ups

400 m run

9 HSPU

9 Ring Dips

9 Push Ups

400 m run