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 (AMRAP – Reps)

“Island Time” Coach Asante B Day WOD

20 min alt EMOM

Even min: 12 Power Snatch (75/55)

Odd min: 12 Burpees
Athlete may choose to scale reps to 10 or 8 if they are unable to keep up with clock.

Gymnastics

Handstand Push-ups (6 MIn AMRAP)

As many HSPU or scale as possible. RX + As many free standing HSPU as possible.