CrossFit OwnIt – CrossFit

Skill

Toes-To-Bar

2 rounds for quality:

5 each way Hollow to arch rolls (scale: holds)

5 Kipping swings w/ towel/shirt between feet

5 Hollow lat pullback (scale: lat pull-down with band)

5 Kipping leg raises, increasing in height each rep

Every 30 sec for 5 min:

*shoot for 1 more rep per set than week 2

Scaled: 2-5 Kipping leg raises on rings

Intermediate: 2-5 Kipping toes-to-rings

Rx: 2-5 Kipping toes-to-bar

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

22 min AMRAP

40 WBS (20/14)

40 cal row/bike

40 Db snatch (50/35)

40 burpees