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

Front Squat (3×3 across)

Metcon

Metcon (Time)

60-40-20

WB (20/14)

30-20-10

Pull Ups (sx Jumping C2B/RR/Jumping Pull Ups)