CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Wednesday wod:

Warm-up

2 min: Run / Row / Jump Rope

PT / LS / GM

Shoulder stretch on wall

Wrist stretches

10 Yoga push-ups

3 rounds alternating EMOM for quality:

1 – 30 sec Hollow hold

(scale: tuck, or 1-leg tuck)

2 – 30 sec Handstand hold

(scale: pike hold)

3 – 30 sec Side Plank, left

4 – 30 sec Side Plank, right

5 – 30 sec HS Shoulder taps

(scale: do taps in pike or plank)

Metcon

Metcon (Time)

5 rounds for time of:

10 Burpees

25 ft Handstand walk*

*Scale for HS walk: Do 3 attempts max HS walk OR 5 inchworms (without push-up)