CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Metcon

Metcon (Time)

MetCon

2 rounds of:

400 m run

6 rope climbs

5 rounds of:

50 DU

10 clean and jerks (135/95)

2 rounds of:

75 ab mat sit ups

75 front rack lunges (135/95)

75 foot hand stand walk outside (sx 15 around the worlds)