CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (AMRAP – Reps)

Saturday wod:

Warm-up

2 min cardio

PT / LS / GM

Downward dog / Bottom of the squat

Practice roll to squat (reverse burpee)

1 round of:

10 Penguin jumps (single tap)

10 Penguin jumps (double tap)

30 sec Single-unders

30 sec Left leg Singles

30 sec Right leg Singles

30 sec Alt leg Single-unders

30 sec DU progression (s-s-d, s-d, d-d)

30 sec Handstand hold

Test: Max double-unders in 2 min

Practice your doubles today, even if you don’t get any!

Metcon

Metcon (Time)

3 rounds for time:

15 Inverted burpees

(scale: reverse burpee)

30 Russian twist

45 Double-unders

(scale: 50% of your max in 2 min OR 2x singles)