CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Weight)

Sunday wod:

Warm-up

2 min cardio

PT / LS / GM

Sampson Stretch

Wrist Stretches

Elbow rotations (bar on back)

10 Pause Front Squat with PVC

10 sets of the Clean Complex:

1 Deadlift

1 Hang Power Clean

1 Hang Clean

1 Front Squat

Start with an empty bar. If you have weights, add incrementally each round as long as your are able to maintain good technique. If you do not have a bar, use a PVC or broomstick.

Metcon

Metcon (Time)

3 rounds of:

10 L / 10 R Turkish Sit-ups

10 L / 10 R 1-arm Bent-over row

30 sec R / 30 sec L 1-arm Farmer’s Carry

Use any weight you can hold for farmer’s carry: DB, KB, plate, backpack, etc. Try to find something moderately heavy.