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 (5×4 @ 78% )

Metcon

Metcon (AMRAP – Reps)

16 min alt EMOM

200m run

12 T2B

*Scale the run and T2B as needed to fit within 40 sec work/20 sec rest ratio