CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

SS

arm circles forward and back

leg swings

10 GM (45/33)

10 RDL (45/33)

Iron Cross

then..

15-10-5

WBS (20/14)

Ball Slams (20/14)

Gymnastics

Toes-To-Bar (3 ME sets )

Rest as needed between sets

Metcon

Metcon (5 Rounds for reps)

TABATA (8 round of 20:10) (1 min rest between exerises)

ROW (meters)

WB (20/14)

Pull Ups (Rx strict)

Burpees

shuttle run (Mailbox and back)

*document lowest score for each exercise. For exmaple if Matias did 15 burpees his first round and 2 burpees his last round, his score would be 2 for the burpees. Try and find a very challending pace and try and hold.