CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (AMRAP – Reps)

Saturday wod:

Warm-up

2 min cardio

PT / LS / GM

Downward dog / Bottom of the squat

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)

Max double-unders in 2 minutes

Max double-unders is the total number accumulated within the 2 min period. They do not have to be unbroken. The goal is to restart if you miss to complete as many reps as possible in 2 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

For Time and Reps:

800 meter run

AMRAP10 Cindy:

5 Pull-ups / Ring or Towel Rows

10 Push-ups

15 Squats

Then, 800 meter run

*put rounds and reps in for Cindy

Metcon

Metcon (Time)

For Time and Reps:

800 meter run

AMRAP10 Cindy:

5 Pull-ups / Ring or Towel Rows

10 Push-ups

15 Squats

Then, 800 meter run

*put time in for runs