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

Overhead Squat (see below)

2 reps @60%

2 reps @ 70%

2 reps @75%

2 reps @ 85% x 3

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

200m run

15 HSPU

12 DB/KB FS (50/35)

9 Box jump overs (24/20)