CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Thursday: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec RDL with PVC 30 sec Lunge steps 30 sec Inchworm with push-up AMRAP 8 minutes: 40 Weighted step-ups 40 Deadlift Metcon Metcon (Time) Then, test...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday: Warm-up 2 min cardio PT / LS / GM Calf stretch 3 rounds of: 30 sec Mountain climbers 30 sec Yoga push-ups 30 sec Jumping squats 5 rounds for time: 80 Double-unders 40 Sit-ups 20 Push-ups 10 Reverse Burpees Finish with a calf stretch.Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday: Warm-up 2 min cardio PT / LS / GM Shoulder opener 3 rounds of: 30 sec Shoulder Press with PVC 30 sec Front Squat with PVC 30 sec Superman hold 30-20-10 reps for time: Thrusters Ring or Towel Rows Metcon Metcon (Time) Then, 10 rounds...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Monday: Warm-up 2 min cardio PT / LS / GM Bottom of the squat 3 rounds of: 30 sec Single-unders 30 sec Air squat 30 sec Plank hold 5 rounds: AMRAP3 3 Strict HSPU (scale: push-ups) 6 Pistols, alt (scale: to box...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Weight) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches Elbow rotations (bar on back) 10 Pause Front Squat with PVC 10 sets of the Clean Complex: 1 Deadlift 1 Hang Power Clean 1 Hang Clean 1 Front Squat Start with...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) 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...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Mobility of choice 2 rounds: 100m run 5 inchworm + push-up 10 jumping squats For total time (these should be sprints!): 3 rounds of: 100m shuttle sprint 3 Burpee complex Rest 2 minutes 3 rounds...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 2 rounds of: 10 OHS with PVC 10 OH Lunge with PVC 10 Mountain climbers For time: Walking lunge 100 ft. 21 Ring / Towel rows 21 Sit-ups* Walking lunge 100 ft. 18...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM Bottom of the squat 2 rounds of: 10 Ring or towel rows, pause at top 10 Bench dips, pause at bottom 10 Air squats, pause at bottom Nasty Girls 3 rounds for time: 50 Air...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Scorpion / Iron Cross 2 rounds of: 10 RDL with bar or PVC 10 Yoga push-ups 10 Mountain climbers 5 rounds of: 5 Deadlift 10 Burpees over the bar / object This should be a...Read More