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 x 3 @ 75%)

Metcon

Metcon (Time)

10-1

DL (185/135)

30 DU (2:1) between each set