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

Back squat (Today starts our squat cycle)

1×10 @ 60

1×8 @ 70%

1×6 @ 75%

1×4 @ 80%

Metcon

Metcon (Time)

10-15-20-25-30

WBS (20/14)

10 Burpee box jump over (24/20) between each set