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 (see below)

1×6 @ 65%

1×6 @ 75%

1×6 @ 80%

1×6 @ 80%

Metcon

Metcon (AMRAP – Reps)

6 min AMRAP

2-4-6-8-10-12……

DB or KB FR Squat (50/35)

Burpees

*coach will decide which athletes will receive KB’s or DB’s. Burpees must be performed to a 45# bumper but hips do not need to open.