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)

Partner MetCon (you go I go)

5 min AMRAP

10 cal row

15 push press (115/75)

*rest 1 minute

5 min AMRAP

10 T2B

15 WBS (20/14)

*rest 1 minute

5 min AMRAP

10 burpees

15 pull ups

*rest 1 minute

5 min AMRAP

10 goblet squats (53/35)

15 KBS (53/35)