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)
4 rounds of
2 min bike moderate pace
2 min row moderate pace
2 min complete 400m run
2 min roll out or SS