CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Weightlifting

Back Squat

8 @ 65%

8 @ 70%

8 @ 75%

8 @ 80%

Metcon

Metcon (Time)

E5MOM for 15 mins (3 rounds)

25 WBS (20/14)

400m sprint

*If athlete does not have at least 2 minutes of rest between rounds, please scale run to 300m.

*Record slowest time