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
Back Squat
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%
Metcon
Metcon (Time)
For time
30-20-10
OH lunges (95/65)
10-20-30
Lateral burpees over the bar