CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (AMRAP – Rounds and Reps)

Wednesday wod:

Warm-up

2 min cardio

PT / LS / GM

Forward fold stretch (touch your toes)

2 rounds of:

10 Inchworm + push-up

10 Sit-ups

10 Bench / chair dips

AMRAP 10 minutes:

10 V-up progressions

Alt leg, 2 leg, pause, pass thru

10 Plank variation

Alternate low to high

5 Push-up progression

Elevated, full, pause, Russian

Metcon

Metcon (Time)

4 rounds for time:

20 Ring or Towel rows

1 minute handstand hold*

*Break up handstand hold as needed. Scale to pike hold with feet on box / table or plank hold.

End with foam rolling / lacrosse ball work focusing on lats and shoulders.