CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Saturday wod:

Warm-up

2 min: Run / Row / Bike / Jump Rope

PT / LS / GM / SS

Iron Cross / Scorpion

Downward Dog

10 Yoga Push-ups

Practice reverse burpees

Practice / find scaling for: Pistols, HSPU

For time:

800 meter run

70 Double-unders

60 Steps walking lunge

50 Russian twists

40 Burpees

30 Reverse Burpees

20 Pistols

10 Strict HSPU

Scaling options:

DU: 2x singles, line jumps, high knees

Reverse burpees: hollow rocks + jumping squats

Pistols: pistol to a chair or box

HSPU: kipping, regular push-ups, scaled push-ups