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 (AMRAP – Reps)

Partner WOD

3 min cal bike (switch every 30 seconds)

Rest 30 seconds

3 min cal row (switch

every 30 seconds)

Rest 30 seconds

3 min synchro BFB

Rest 30 seconds

3 min HPC (95/65)

Rest 30 seconds

3 min synchro air squats

Rest 30 seconds

3 min STO (95/65)

Rest 30 seconds