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

Metcon

Metcon (AMRAP – Reps)

Happy B Day Kelsey

12 min AMRAP

18 DB DL

9 DB PC

18 HSPU

9 DB PC

18 T2B

Metcon

Metcon (Time)

15 min cutoff

In Teams of……

(switch every minute until all work is complete)

99 Cal Bike

99 Burpees

99 WBS

99 Cal Row

99 KBS

*once one movement reps are completed you may help any individual on your team