CrossFit OwnIt – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Push Press (5×5 (increase in weight each set))

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 T2B

10 OH Lunge (95/65)

1 Clean (225/155)

*must be a squat clean. Scale to 85% of 1 RM