CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Friday wod:

Warm-up

2 min cardio

PT / LS / GM

Mobility of choice

2 rounds:

100m run

5 inchworm + push-up

10 jumping squats

For total time (these should be sprints!):

3 rounds of:

100m shuttle sprint

3 Burpee complex

Rest 2 minutes

3 rounds of:

100m shuttle sprint

2 Burpee complex

Rest 2 minutes

3 rounds of:

50m shuttle sprint

1 Burpee complex

Burpee complex:

2 no-push-up burpess with vertical jump + 1 regular burpee with tuck jump. Focus on jumping as high as possible on all jumps.

Shuttle sprint:

Mark off a distance of 25m (about 30-35 walking paces). Run down and back twice for 100m. Run down and back once for 50m. Make these sprints!

Metcon

Metcon (Time)

Then, 3 rounds of:

5 L-sit hurdles with each leg

L-sit (time equal to 60% of max)