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

Overhead Squat (Find a heavy 3 for the day)

Metcon

12 MIN (Time)

12 min E4MOM

400 M run

25 KBS (53/35)

*Record Slowest Time