CrossFit OwnIt – CrossFit



Week 1

2 rounds for quality:

20 sec Hollow hold (scale: knees bent)

20 sec Arch hold

10 Kipping swings, feet together

5 LSit pulses (scale: one-leg at a time)

5 Strict and slow knee raises (scale: lying knee raises or tuck up)

3 sets (5 min time limit)

Scaled: 5-10 Kipping knee raises

Intermediate: 5-10 Kipping toes to rings

Rx: 5-10 TTB without losing rhythm (no extra swings between TTB)


Metcon (AMRAP – Reps)

Tabata style

10 rounds at each before moving on to next movement

20 seconds on/10 seconds off

Cal Bike

Single DB FR lunge (50/35)

Cal Row

Push Ups

Single DB Goblet squat (50/35)

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