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
Overhead Squat (see below)
2 reps @60%
2 reps @ 70%
2 reps @75%
2 reps @ 85% x 3
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
200m run
15 HSPU
12 DB/KB FS (50/35)
9 Box jump overs (24/20)