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 (5 x 2 @ 80%)

Metcon

Metcon (Time)

4 rounds

10 ring dips

15 front squats (115/75)

20 push jerks (115/75)