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)

2 rounds for reps

2 mins Cal row

20 seconds rest

2 mins Burpee box jump over (24/20)

20 seconds rest

2 mins Cal bike

20 seconds rest

2 mins 400m run (scale to 300m if over 8 min mile)

20 seconds rest

2 min prowler push

20 seconds rest