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)

3 rounds of:

Min 0: Cal row

Min 2: 15 RDL (45/33) + 7 burpees

Min 4: Cal bike

Min 6: 10 single arm push press each arm + 20 sit-ups

Min 8: Roll out