CrossFit OwnIt – OwnIt at Home


Metcon (Time)



2 min cardio

PT / LS / GM

Downward dog

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)

Flight Simulator

Rx: 10-20-30-40-50-40-30-20-10 DU

Scaled: 5-10-15-20-25-20-15-10-5 DU

Scaled: 1-2-3-4-5-4-3-1 DU

Scaled: Practice DU attempts

The goal is to do each set unbroken. The middle (biggest) set should be 50% or less of your max unbroken set. Take no more than 3 attempts on any set, then move on to the next set.


Metcon (AMRAP – Rounds and Reps)

Then, AMRAP 10 minutes:

10 Ground-to-Overhead

20 Russian twist

30 Step-ups

Use any weight or object for ground to overhead. You can also use an odd object for Russian twists and step-ups.

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