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

Weightlifting

Back Squat (6×4 back squats across )

Pick a heavy weight and maintain across all sets. This weight should be roughly between your 75-80% BS 1RM

Metcon

Metcon (AMRAP – Reps)

10 rounds per movement (20 seconds on 10 seconds off)

Box Jumps (24/20)

lateral burpees over bar

STO (95/65)

Cal Row