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 (Time)

@ min 0

“Surfer on Acid”

3RFT

400 m run

21 Burpees

Metcon

Metcon (AMRAP – Reps)

@ min 15

5 min AMRAP

ME WBS

*5 burpees each time athlete breaks