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 (Time)

9 RFT

10 WBS (20/14)

5 Heavy KBS (70/53)

10 Alt DB snatch (5035)

Metcon

Metcon (No Measure)

50 RDL

+

Plank 35 seconds on/25 seconds off x 8 rounds