CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch / Downward dog 2 rounds of: 10 RDL 10 Reverse lunge (unweighted) 30 sec singles (rd 1) / doubles (rd 2) 4 rounds AMRAP 3: 20 Power Clean 20 Weighted Reverse...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: Warm-up 2 min cardio PT / LS / GM 10 Iron cross / 10 Scorpion 2 rounds of: 10 Light deadlifts 20 sec plank 10 Light thrusters 20 sec superman hold Support Your Local Box Fundraiser Workout 3 Rx For time: 50 dumbbell deadlifts...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Snatch Grip Deadlifts 10 PVC Overhead Squats 10 PVC Snatch Balance Find a PVC, broom stick or dowel and complete for QUALITY: Snatch Complex 10 rounds: 1 Muscle Snatch 1 Overhead Squat 1 Snatch...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday wod: Warm-up: 2 in cardio + 5 min double-under practice Name workout Use the chart below to spell your name for your workout! Do your first, first + middle, or first + middle + last names. A – 30 Air squats B – 20 Push-ups...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Friday wod: Warm-up 2 min cardio PT / LS / GM 2 rounds (with bar or PVC): 10 Snatch grip deadlift 10 Overhead squat 10 Power Snatch 10 sec Hollow Hold AMRAP 7 minutes: 3-6-9-12-15-18… Ground-to-Overhead V-ups (scacle: tuck-ups) Ground-to-Overhead can be with any...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec PVC overhead squats 30 sec step back lunges 30 sec bottom of the squat hold EMOM 15 minutes: 40 sec work: 20 sec rest: 1 –...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM 3 rounds of: 30 sec jump rope or line jumps 30 sec PVC overhead squat 30 sec downward dog 10 rounds of: 200 meter run 5 Overhead Squats, right arm 5 Overhead Squats, left arm...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec Inchworm + push-up 30 sec superman hold 30 sec hollow hold AMRAP 20 minutes: 5 Handstand push-up (scale: Hand release push-ups) 10 Bent over...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: Warm-up 2 min cardio PT / LS / GM 3 rounds of: 30 sec yoga push-ups 30 sec jump rope or line jumps 30 sec mountain climbers Support Your Local Box Fundraiser Workout 2 Rx For time: 100 double-unders 21 burpees 75 double-unders 15...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Deadlifts 10 PVC Front Squats 10 PVC Shoulder Press Find a PVC, broom stick or dowel and complete for QUALITY: Clean Complex 10 rounds: 1 Clean High Pull 1 Hang Power Clean 1 Front...Read More