CrossFit OwnIt – CrossFit
Skill
Push-ups
Week 2
PART 1
Mobility: Sleeper stretch, 30 sec per side
2 rounds:
6 each Y-W-T lift-offs
Plank hold 20-30 sec
6 Scapula push-ups
3 push-ups negatives, 4 sec (scale: on rig)
PART 2,
Every 30 seconds for 4 min:
Scaled: 4+ push-ups scaled on rig or with bands
Rx: 4+ push-ups at 1:1 tempo
Scale to complete at least 4 reps per interval; do not work for more than 20 seconds per interval
Metcon
Metcon (Time)
3RFT
30 single DB box step up (50/35)
400 m run
20 thrusters (95/65)