CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (AMRAP – Reps)

Monday wod:

Warm-up

2 min cardio

PT / LS / GM

Shoulder opener stretch

3 rounds of:

30 sec OHS with PVC

30 sec OH Lunge with PVC

30 sec Yoga push-ups

AMRAP 12:

2-4-6-8-10-12…

1-arm Ground-to-overhead

Weighted step-ups

Handstand shoulder taps

(scale: in pike or plank)

Metcon (No Measure)

Then, 3 rounds for quality:

10 L-sit pulses (scale: 1-leg, alt)

L-sit (time equal to 50% your max)

Use the floor or sturdy chairs for L-sits. Scale to tuck sit or one-leg L-sit. Rest as needed between sets.