CrossFit OwnIt – CrossFit

Skill

Pull-ups

Week 2 – Pull-up progression

3 rounds for quality:

15 sec Hollow hold (scale: knees bent)

15 sec Arch hold

10 Kipping swings, feet together

10 Ring rows

5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, scale-up: strict pull-up into hold)

3 sets for quality (7 min time limit):

*try to maintain the same number every set

Scaled: Kipping pull-up with bands or Kipping swings with regrip

Intermediate: Kipping pull-ups

Rx: Strict pull-ups

Metcon

Metcon (AMRAP – Reps)

20 min alt emom

40/20

Cal Bike

Shuttle run

Cal Row

Plank