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

Weightlifting

Dead Lift (5 x 5)

+ 50 empty barbell RDL

Metcon

Metcon (Time)

3RFT

24 WBS (20/14)

12 burpees over DB

24 DB snatch (50/35)