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 (AMRAP – Reps)

4 rounds

1 min on/20 seconds off

Cal Row

Squat Clean (95/65)

Burpees

Ball Slams

Shuttle Sprints

*change stations after each movement. Count total reps