5/14/20

13
May

5/14/20

CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Thursday wod:

Warm-up

2 min cardio

PT / LS / GM

Sampson stretch

2 rounds of:

10 OHS with PVC

10 OH Lunge with PVC

10 Mountain climbers

For time:

Walking lunge 100 ft.

21 Ring / Towel rows

21 Sit-ups*

Walking lunge 100 ft.

18 Ring / Towel rows

18 Sit-ups

Walking lunge 100 ft.

15 Ring / Towel rows

15 Sit-ups

Walking lunge 100 ft.

12 Ring / Towel rows

12 Sit-ups

Walking lunge 100 ft.

9 Ring / Towel rows

9 Sit-ups

Walking Lunge 100 ft.

6 Ring / Towel rows

6 Sit-ups

*If you have equipment, you can do toes-to-bar / ring instead of sit-ups.

100 ft is approximately 30 steps of walking lunge.

Then, accumulate 2 minutes in superman hold.