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 (4×6 across)

Metcon

Metcon (AMRAP – Reps)

6 rounds (30 on/30 off)

Rotate to next exercise after every 30 seconds

Cal Row

Air Squats (Rx + Pistols)

Pull Ups

STO (95/65)