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)

18 min alt emom

0- Row

1- Bike

2- 15 empty BB RDL (45/35)

3- run 200m

4- 15 KBS (35/26)

5- roll out

*With remainder of time pick on skill or stretch: HSPU, pistols, MU, pull-ups, and work on it.