CrossFit OwnIt – Hi-C

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Metcon

Metcon (AMRAP – Reps)

5 rounds

45 sec Cal row

20 sec rest

45 sec Prowler push

20 sec rest

45 sec T2B

20 sec rest

45 sec Box jumps (24/20)

20 sec rest

45 sec Cal bike

20 sec rest