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

Back Squat (5×3 across)

Metcon

Metcon (Time)

For Time (14 min CAP)

21 DL (225/155)

400 m run

15 DL (225/155)

400 m run

9 DL (225/155)

400 m run

Skill

Double-Unders (2 minutes of ME DU, rest two minute, repeat )