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

Gymnastics

Rope Climb (15 minutes to work on rope climbs)

Metcon

Metcon (AMRAP – Reps)

TABATA (8 rounds -20/10)

Burpees

Cal Row

HSPU/ 1 wall walk/or box HSPU

SDHP (75/55)

Sprint (road and back)