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)

Teams of 2

120 Cal row

120 Cal bike

120 burpee box jump overs (24/20)

120 WBS (20/14)

30 ring MU

*sx (40 strict pull-ups / 50 C2B/ 60 Pull-ups)

You go I go. However, both partners may work on Cal row and Cal bike at the same time.