CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (AMRAP – Reps)

Thursday wod:

Warm-up

2 min cardio

PT / LS / GM

Sampson stretch

3 rounds of:

30 sec PVC overhead squats

30 sec step back lunges

30 sec bottom of the squat hold

EMOM 15 minutes:

40 sec work: 20 sec rest:

1 – L-sit pulses

2 – Hip flexor hurdles

3 – Knees together squats

4 – Roll to squat or pistol

5 – Pistols (scale: to low chair)

Metcon

Metcon (Time)

For time:

40 Pistols (scale: to low chair)

80 Sit-ups

40 Pistols (scale: to low chair)

End with sampson stretch