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 (8 min emom)

From floor athlete must complete-1 Power clean + 5 FS @ 60-65% of FS max

Metcon

Metcon (Time)

For Time

25-20-15-10-5

HPC (95/65)

HSPU