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 (4 x 4 @ 75%)

Metcon

Metcon (AMRAP – Reps)

Death by C & J (135/95)

* every minute increase by 1 repetition

*13 minute cap