CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Distance)

Thursday wod:

Warm-up

2 min cardio

PT / LS / GM

Sampson stretch

3 rounds of:

30 sec jump rope, singles or DU

30 sec Inchworm + push-up

30 sec Row (ring, towel, or bent over)

8 rounds for distance / quality of:

Max broad jump x3

4 Pause push-ups

(scale: negative + hold)

4 Push-ups

(scale: elevated or on knees)

(scale up: 1-2″ deficit)

Then, 4 rounds of:

30 sec Superman hold

15 sec rest

30 sec Bent over row

15 sec rest

End with top of foot stretch and roll out shins.

Metcon

Metcon (Time)

Then, 4 rounds of:

30 sec Superman hold

15 sec rest

30 sec Bent over row

15 sec rest

End with top of foot stretch and roll out shins.