CrossFit OwnIt – CrossFit
Skill
Metcon (AMRAP – Reps)
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 Tricep push-ups (scale: knees or bands)
30 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)
8 minute time limit:
Scaled: Try a new way to scale dips on the rings today: bands, assisted with feet on floor or on a box
Intermediate: Work your way down to the smallest band you can and try full ring dips if you can
Rx: Max set rings dips, then try scaling up by adding weight
Metcon
Metcon (Time)
20 min cap
Team workout
(Switch every minute)
60 cal row or bike
50 2 DB box step over (50/35) (24/20)
40 cal row or bike
30 devils press (50/35)
20 cal or bike
Metcon
Metcon (Time)
Run club at 4:30pm
40 minute run conversational pace