CrossFit OwnIt – OwnIt at Home


Metcon (Time)

Sunday wod:

Warm-up: Jog / PT / GM / LS

10 PVC Deadlifts

10 PVC Front Squats

10 PVC Shoulder Press

Find a PVC, broom stick or dowel and complete for QUALITY:

Clean Complex

10 rounds:

1 Clean High Pull

1 Hang Power Clean

1 Front Squat

1 Clean

If you have a barbell, you can use it. If you have weights, you can add incrementally after 5 rounds. Keep going as long as you feel good!


Metcon (Time)

Then, 3 rounds of:

1 min overhead hold

1 min superman hold

1 min bottom of the squat hold (unweighted)

Overhead holds can be done with barbell, KBs, DBs, or odd object. Choose a light to moderate weight.

Scale bottom of the squat hold by elevating the heels and/or holding onto something for balance.

Previous PostNext Post