CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Friday wod:

Warm-up

2 min cardio

PT / LS / GM

Calf stretch

2 rounds of:

10 Yoga push-up

10 Jumping squats

30 sec plank hold

For time:

400 meter run

20 Pistols, alternating (scale: 2x air squats)

400 meter run

20 Turkish Get-ups, alternating

400 meter run

20 Strict HSPU (scale: yoga PU)

400 meter run

Don’t rush the Turkish Get-ups. Find a steady pace and keep moving.

Metcon

Metcon (Time)

Then, 3 rounds for max time:

L-sit

Use the floor or sturdy chairs for L-sits. Scale to tuck sit or one-leg L-sit. Rest as needed between sets.