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

Front Squat (5 x 5 @ 80%)

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP

21 WBS (20/14)

21 Pull-ups

rest 3 min

3 min AMRAP

15 WBS (20/14)

15 Pull ups

rest 3 min

3 min AMRAP

9 WBS (20/14)

9 Pull-ups