CrossFit OwnIt – CrossFit

Skill

Metcon (Time)

20 minutes to work on rope climbs

Recovery track

Metcon (AMRAP – Reps)

L-sit strict pull ups

5 sets x 5 reps

Metcon CrossFit track

Metcon (Time)

Lower body body building

4 rounds for quality

20 back rack barbell lunges (take barbell from the floor. Alternate legs)

40 med-ball sit ups

80 second wall-sit

Recovery track metcon

Metcon (Time)

4 rounds for quality

20 alternating lunges or box step ups

40 flutter kicks

60 second wall-sit