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 (Time)

12 Days Of CrossFit (individual) (40 min cap) (barbell weight 115/75)

1 DL

2 Front squats

3 STO

4 Power snatches

5 Burpees

6 Pull-ups

7 Box jumps (24/20)

8 KBS (53/35)

9 T2B

10 DU (2:1)

11 WBS (20/14)

12 Ring muscle ups (scale 12 C2B + 12 Dips)

Merry Christmas ya filthy animals 🙂