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

Push Press (4×6 @ 77%)

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

7 C2B

6 HSPU

5 C&J (185/135)

*C&J should be roughly 70-75% of 1RM