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

Turkish Get Up (7 TGU on each side AHAP. Technique>load)

Metcon (No Measure)

EMOM x 25

minute 1: 200 m run

minute 2: 15/12 cal row

minute 3: 12 alt hang KB snatch (53/35)

minute 4: 12 box jumps (20/14)

minute 5 :12 WB (24/20)