CrossFit OwnIt – CrossFit

Weightlifting

Back Squat (Build to a 1RM)

7-5-3-2-2-1-1-1

Start at 60 % and go up based on feel

Skill

Toes-To-Bar

Day 3

2 rounds for quality:

10 Hollow dumbbell pullovers (scale: knees bent)

5 Lat activations on rig

5 Kipping swings w/ pause in the back

5 Kipping straight leg raises, increasing in height each rep

3 sets of 5-10 reps (5 min time limit)

*tempo is 1 sec up, 2 sec down

Scaled: Strict knee raise

Intermediate: Strict knees to chest to L-hang

Rx: Strict toes to bar at tempo