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