CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (AMRAP – Rounds and Reps)

Thursday wod:

Warm-up

2 min: Run / Row / Bike

PT / LS / GM

3 x 30 seconds each:

Overhead squats with PVC

Yoga push-ups

Jump rope

AMRAP 7 minutes:

10 Thrusters

30 Double-unders (scale: 2x singles)

Rest 2 minutes

AMRAP 5 minutes:

10 Front or Goblet squats

30 Double-unders (scale: 2x singles)

Rest 2 minutes

AMRAP 3 minutes:

10 Push Press

30 Double-unders (scale: 2x singles)

Use any weight you have on movements: barbell, KBs, DB, water jugs, backpack, etc. If you don’t have anything, use a broomstick or PVC. If you don’t have a jump rope, sub high knees or lateral jumps over a line.

Finish with 2 min calf stretch or downward dog.