CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Thursday

Warm-up

2 min cardio

PT / LS / GM

Downward dog

3 rounds of:

30 sec Good mornings with PVC

30 sec Side lunge

30 sec Superman hold

3 rounds for time:

400m run (a route that takes 1:30 to 2:00)

21 bent over row*

15 straight leg deadlifts or good morning*

9 V-ups (scale: tuck-ups)

*Use any odd object you can find for the bent over rows (a filled backpack or bag of dog food works). Rows will be with two arms. The important thing is to get a pulling movement in. If you have rings you can sub ring rows.

Metcon

Metcon (Time)

Then, 3 rounds, everything unbroken if possible:

30 sec high plank

30 sec elbow side plank, right

30 sec high plank

30 sec elbow side plank, left