CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (AMRAP – Reps)

Saturday wod:

Warm-up

2 min cardio

PT / LS / GM

Downward dog

1 round of:

10 Penguin jumps (single tap)

10 Penguin jumps (double tap)

30 sec Single-unders

30 sec Left leg Singles

30 sec Right leg Singles

30 sec Alt leg Single-unders

30 sec DU progression (s-s-d, s-d, d-d)

Tabata DU

8 rounds, 20 sec work: 10 sec rest

Double-unders

(scale: DU attempts or singles)

Metcon

Metcon (Time)

4 rounds of:

400 meter run

10 Ring /Towel rows (or Pull-ups)

20 Push-ups (scale: elevated / knees)

30 Air squats

Finish with 5 minutes quad stretch / roll and a calf stretch.