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 (2 x 10 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Box jump overs (24/20)

5 Snatch (ascending weight)

(95/65;115/75;135/95;155/105;185/135) (AMRAP 225/155)