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

Metcon

Metcon (Time)

5RFT

21 WB (20/14)

15 burpee box jump over (24/20)

9 T2B
24 minute cut off

Metcon

Metcon (No Measure)

3RNFT

30 ab mat ait ups

30 RDL (45/33)