CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Saturday wod:

Warm-up

2 min cardio

PT / LS / GM

Downward dog / Bottom of the squat

1 round of:

10 Penguin jumps (single tap)

10 Penguin jumps (double tap)

30 sec Single-unders

30 sec Left leg Singles

30 sec Right leg Singles

30 sec Alt leg Single-unders

30 sec DU progression (s-s-d, s-d, d-d)

3 attempts:

Max Double-unders

(scale: 2 min DU attempts)

For time:

Run 1 mile

Then,

20-19-18-…3-2-1 Push-ups

1-2-3-…18-19-20 Air Squats

Each round adds up to 21. For example the first round is 20 push-ups + 1 squat.

To scale: Start at 15-1 and go to 1-15, so each round adds up to 16.

Finish with foam rolling and/or stretching.