CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

RDL (5 sets x 3 reps @ 78% )

Recovery track

Metcon (Weight)

Single leg KB RDL

5 sets x 8 reps each leg

Metcon CrossFit track

Metcon (Time)

Body building

6 rounds

10 DB bench press

8 strict pull ups

10 barbell skull crushers on floor

Recovery track metcon

Metcon (Time)

6 rounds

10 DB bench press

8 elevated feet ring rows

10 barbell skull crushers on floor