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

Front Squat (4 x 3 @ 80%)

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP

12 C&J (95/65)

12 Strict pull-ups

*rest 3 min

3 min AMRAP

9 C&J (135/95)

9 Kipping pull-ups/ butterfly pull-ups

*rest 3 min

3 min AMRAP

6 C&J (155/105)

6 Kipping C2B/ Butterfly pull-ups

Scales: Ring row/jumping pull-up/jumping C2B