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

Strict press (Establish 1 RM)

Weightlifting

Push press (Establish 1 RM)

Weightlifting

Push Jerk (Establish 1 RM)

Weightlifting

Split Jerk (Establish 1 RM)

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

1-2-3-4-5-6..etc

DL (225/155)

BFB