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

Weightlifting

Back Squat (Establish a heavy single for the day. See below)

5 @70 %

3 @ 80%

3 @ 85%

1 @ 90%

1 @ 95%

1 @ 100% +

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups