CrossFit OwnIt – CrossFit

Warm-up

Ownit2 (No Measure)

dowward dog

50 DU or 30 DU attempts +

250 m row

PT

Leg Swings

GM

SS

2RNFT

10 push Ups

10 jump squats

10 mountain climbers

Skill

Handstand Push-ups (10 minutes to work on HSPU )

If athlete has 10 or more UB strict HSPU. Work on free standing HSPU

Metcon

Metcon (AMRAP – Reps)

25 min alt EMOM

Min 0- 13 burpees

Min 1- 200 m run

Min 2- 13/10 cal row

Min 3- 40 DU/60 SU

Min 4- 13 T2B

*scale reps and run to fit 40/20. To challenge yourself attempt to keep DU and SU UB.