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

1 Push Press + 2 Push Jerk

establish heavy complex for day

1 Push Press + 2 Push Jerk

Metcon

Metcon (AMRAP – Reps)

3 Rounds Of:

1 min ME row (meters)

20 second rest

200 m run

20 seconds rest

1 min ME WBS (20/14)

20 seconds rest

1 min ME air assault bike

20 seconds rest