CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Wednesday wod:

Warm-up

2 min cardio

PT / LS / GM

Downward dog

Dynamic warm-up (~25 ft each)

2 rounds:

Inchworm + push-up

Toy soldiers

High knees

Butt kickers

Running Jackie

For time:

800 meter Run

50 Thrusters

30 Ring or Towel rows

Do thrusters with empty barbell or light odd object. These should be completed in no more than 3 sets.

If you have safe place to do pull-ups, you can! If you happen to have a rower, go 1000 meters.

Metcon

Metcon (Time)

Then, in 3 minutes:

Accumulate max time in an L-sit

Break up sets as needed within 3-minute window. Spend as much of the 3-minutes in an L-sit as possible. For example: 30 sec on, 30 sec off would accumulate 1:30 in L-sit.