CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (AMRAP – Reps)

Friday wod:

Warm-up

2 min cardio

PT / LS / GM

2 rounds (with bar or PVC):

10 Snatch grip deadlift

10 Overhead squat

10 Power Snatch

10 sec Hollow Hold

AMRAP 7 minutes:

3-6-9-12-15-18…

Ground-to-Overhead

V-ups (scacle: tuck-ups)

Ground-to-Overhead can be with any weight or odd object you have. If you can, go heavy!

If you have a pull-up bar or rings, you can do toes-to-bar or toes-to-rings instead of v-ups.

Metcon

Metcon (Time)

EMOM for 7 minutes:

20 Grasshoppers

Superman hold until :45 seconds

(this means you will have 15 sec rest at the end of each round)