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)

3 rounds

Row 40 seconds

Rest 20 seconds

HSPU 40 seconds

Rest 20 seconds

Bike 40 seconds

Rest 20 seconds

Burpees 40 seconds

rest 20 seconds

100m sprint

20 seconds rest