CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

PT

SS

iron cross

scorpion

squat therapy facing wall 2×10 reps

2RNFT

10 Push ups

3 inch worms

10 OHS (pvc or empty bar)

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Unrboken OHS (95/65)

*all sets must be UB or athlete must redo that set

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

1-2-3-4-5…etc.

C and J (155/105)

Ring MU (2:1 C2B/3:1 Pull Ups)