CrossFit OwnIt – Hi-C

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)

3 min AMRAP

400m run

ME cal row

Rest 2 mins

3 min AMRAP

400m run

ME Sled push (2 lines and back = 1 rep)

Rest 2 mins

3 min AMRAP

400m run

ME Cal bike

Rest 2 mins

3 min AMRAP

400m run

ME DL (155/105)

Rest 2 mins

3 min AMRAP

400m run

ME burpees

*Cut to 200m farmers carry if 400m will take athlete > 2min