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

Split Jerk (Split Jerk Strict Press (3×3))

split jerk bar overhead, then perform 3 strict presses from the front rack while your feet remain in the split catch. position. NOT for Max Load. Then establish a heavy split jerk for the day.

Metcon

Metcon (AMRAP – Reps)

5 min EMOM

4-8 strict HSPU

*1 min rest

5 min EMOM

8-12 Burpees

*1 min rest

5 min EMOM

4-8 kipping HSPU
Pick a number that you can manage but is extremely challenging