CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Thursday wod:

Warm-up

2 min cardio

PT / LS / GM

Sampson stretch / Quad stretch

2 rounds of:

10 Mountain climbers

10 OHS with PVC

30 sec bottom of the squat

For total time:

Three rounds of:

9 Front Squat

9 Burpee Box Jump-overs

then,

Three rounds of:

15 Bent over row

15 Lateral jumps (over + back = 1)

then,

Three rounds of:

21 OHS with PVC

21 Sit-ups

End with a calf stretch.