CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches Bully stretch Sots Press Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds: 10 Pause Overhead Squats 10 Power Position Power Snatch 10 Hang Power Snatch (above...Read More

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...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Iron cross + scorpion 3 rounds of: 30 sec jump rope, alternating with high knees 30 sec OHS with PVC 30 sec Downward dog 5 rounds for quality: 3 Wall walks (scale: 1/2-way up or...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Distance) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec jump rope, singles or DU 30 sec Inchworm + push-up 30 sec Row (ring, towel, or bent over) 8 rounds for distance / quality of: Max broad jump...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM Shoulder opener stretch 3 rounds of: 30 sec jump rope, alternating feet 30 sec OHS with PVC 30 sec Downward dog Nancy 5 rounds for time: 400 meter run 15 Overhead squats If you don’t...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Calf stretch 3 rounds of: 30 sec jump rope, singles or DU 30 sec mountain climbers 30 sec Downward dog For time: 100 DU* Then, 3 rounds: 15 Burpees 30 1-Leg V-ups 100 DU* Then,...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Monday wod: Warm-up 2 min cardio PT / LS / GM Shoulder opener stretch 3 rounds of: 30 sec OHS with PVC 30 sec OH Lunge with PVC 30 sec Yoga push-ups AMRAP 12: 2-4-6-8-10-12… 1-arm Ground-to-overhead Weighted step-ups Handstand shoulder taps (scale: in...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches 10 Elbow rotations with bar Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds: 10 Pause Front Squat 10 Power Position Power Clean 10 Hang Power Clean...Read More

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...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 2 rounds of: 10 L / 10 R Single-leg deadlift 5 Yoga push-ups 20 second HS hold Diane 21-15-9 Deadlift Handstand push-up (scale: yoga push-ups or strict press) If you have access to...Read More