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

Snatch (2 RM from Hang)

Establish a heavy 2 RM from the

Metcon (Time)

40 cal row

400 m run

26 HRPU

26 KBS (53/35)

26 Sit Ups

26 DU (3:1)

26 air squats

26 Box Jumps (24/20)

26 walking lunge