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

Front Squat (see below )

15 reps @ 50%

15 reps @ 55%

AMRAP @ 60%

Metcon

Metcon (AMRAP – Reps)

TABATA

8 rounds of each exercise (20/10)

OHS (75/55)

ab mat sit ups

double arm russian KBS (35/36)

back rack lunges (75/55)

ring dips