CrossFit OwnIt – CrossFit
Skill
Metcon (AMRAP – Reps)
Week 4
Bully stretch with band, 30 sec / side
Bottom of ring dip stretch (feet on floor), 30 sec
2 rounds for quality:
5 Scapula push-ups (scale: knees or bands)
5 T-push-ups (scale: knees or bands)
25 sec Ring support (scale: band, scale up: rings tuned out)
2 Ring dip negatives (scale: band or feet on floor, scale up: rings tuned out)
EMOM5:
Scaled: 5 Box dips, scale one level harder than two weeks ago (bent knees < straight legs < elevated feet)
Intermediate: 3-5 Pause ring dips with band
Rx: 3-5 Pause ring dips (scale up: keep rings turned out)
* Pause ring dips: pause at the bottom for 2 seconds
Metcon
Metcon (AMRAP – Reps)
20 min alt emom
13/11 cal bike
50 DU/SU
13/11 cal row
1-2 rope climbs
*40/20 work to rest each minute or scale numbers down
Metcon
Metcon (Time)
Run club at 4:30pm
400 m warm up jog
E6MOM
5×800
*progressive efforts
400 mCool down walk