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

Skill

Toes-To-Bar (15 minutes to work on T2B )

*athletes that have T2B complete

Rx + 5 UB sets of 15

Or

Rx 6 UB sets of 10

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Sx: 95/65 and C2B

Masters: 110/75 and MU