CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Friday wod:

Warm-up

2 min cardio

PT / LS / GM

Sampson stretch

2 rounds of:

10 L / 10 R Single-leg deadlift

5 Yoga push-ups

20 second HS hold

Diane

21-15-9

Deadlift

Handstand push-up

(scale: yoga push-ups or strict press)

If you have access to weights, the Rx benchmark is 225 / 155 lbs. If not, use what you have: dumbbells, odd objects, etc. If you use light weights, go fast. This is designed to be a quick workout.

If you have HSPU but cannot do more than 5 in a row, scale reps on HSPU to 15-9-6.

Metcon

Metcon (Distance)

Then, 10 attempts of:

Max HS walk

10 sec hollow hold between each