CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Weightlifting

Front Squat (20 minutes to establish 1RM Front squat)

Metcon

Metcon (AMRAP – Reps)

10 min alt EMOM

50 DU/50 SU

20 WBS (20/14)

*Scale as needed to fit 40 sec work/20 sec rest