CrossFit OwnIt – Hi-C



Week 5

2 rounds for quality:

5 each way Hollow to arch rolls (scale: holds)

10 Kipping swings w/ towel/shirt between feet

5 Hollow lat pullback

5 Strict and slow knee raises to l-sit (scale: lying knee raises or tuck up)

8 minute time limit:

Scaled: Try a new way to scale toes-to-bar today: on rings, on bar to a target, etc

Intermediate: Work on stringing together more reps

Rx: Work on complexes such as:

1 strict TTB

2 Kipping TTB

3 Kipping pull-ups

2 Kipping TTB

1 strict TTB


Metcon (Time)

For Time

teams of 2

90 cal row/bike

150 burpees

90 cal row/bike

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