CrossFit OwnIt – CrossFit

Skill

Handstand Walk

*For those that have handstand walks, work on 5,10, 20 feet unbroken, zig zag, and ramp pracgtice.

Progressions: HS hold on wall, wall walk, shoulder taps after wall walk, walk to wall, and kick up with a spot.

Metcon

Metcon (Time)

3 RFT

18 T2B

18 Hang DB C&J (50/35) (9 each arm before switching)

Metcon

Metcon (Time)

@ min 10

50 Strict HSPU or 50 kipping HSPU or 50 seated DB press for time (8 min cap).