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)

10 AM WOD only

Teams of 2

2 rounds for total reps

3 min Cal Row

30 sec rest

3 min Prowler push (alt each rep) (40 feet)

30 sec rest

3 min Cal Bike

30 sec rest

3 min Burpee DU/ SU