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)

For Time

400 m run

30 Box Jumps (24/20)

30 Thrusters (75/55)

30 Box Jumps (24/20)

30 C2B Pull Ups

400 m run

Skill

Muscle-ups (See Below)

We will see MU, C2B, and Jumping C2B in the Open. Use remainder of class to work on one of these skills and perfect your efficiency with help of the coach.