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

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Metcon

Metcon (Time)

5 RFT

5 Ring muscle ups

10 Deficit HSPU (45lb bumpers)

15 WBS (20/14)

*Scale RMU to 5 bar MU or 10 C2B pull-ups/10 Pull-ups/RR. Scale HSPU to 10 strict press (95/65)