CrossFit OwnIt – CrossFit
Skill
Push-ups
PART 1
Mobility: Sleeper stretch, 30 sec per side
2 rounds:
6 each Y-W-T lift-offs
6 Scapula push-ups
10 High-to-low planks (scale: plank hold)
2 push-ups negatives, 5 sec (scale: on rig)
PART 2
5 minutes
Scaled: 10-8-6-4-2 scaled pushups on rig; lower the bar each set
Intermediate: 10-8-6-4-2 scaled pushups with bands, using smaller bands each set (or no bands if possible)
Rx: 3 sets of ring push-ups (not to failure but a challenging number)
Metcon
Metcon (Time)
Teams of 2 (you go I go)
For Time
50 cal row or bike
150 WBS (20/14)
50 cal row or bike
150 DB snatch (50/35)
50 cal row or bike