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

Metcon

Metcon (AMRAP – Reps)

4 rounds

1 minute on/ 15 seconds off

Bike

OH single arm DB Lunge (50/35)

Row

WBS (20/14)

Front rack KB hold (53/35)

Rest