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
Clean and Jerk (5×3 @77 % not TnG)
All reps should be squat cleans. Athlete should take 3-5 seconds between reps and 2-3 minutes between sets.
Metcon
Metcon (AMRAP – Reps)
5 rounds of: (athlete will complete all 5 rounds at each movement before moving to the next)
30 seconds on/ 20 seconds off
Cal Row
SDHP (75/55)
Box Jumps (24/20)
Cal Bike
OH KB Hold (35/26)
*Score = Total reps. Every 5 seconds on KB hold=1 rep