CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Sunday wod:

Warm-up

2 min cardio

PT / LS / GM

Sampson Stretch

Wrist Stretches

Bully stretch

Sots Press

Find a PVC, broom stick or dowel and complete for QUALITY:

2 rounds:

10 Pause Overhead Squats

10 Power Position Power Snatch

10 Hang Power Snatch (above the knee)

10 Power Snatch

10 Power Snatch + Overhead Squat

10 Snatch

If you have a barbell you can use it. If you have weights, add weight on round two and reduce the reps to 5 of each movement.

Metcon

Metcon (Time)

3 rounds of:

100 meter 1-arm Overhead Carry

10 L / 10 R Turkish Sit-ups

15 Romanian Deadlifts

Find any weight(s) you can hold for carry. A plate, backpack, or any object will work. Switch arms half-way.