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 (Weight)

Sled push for load

Metcon

Metcon (AMRAP – Reps)

Tabata

Thrusters (45/33)

KB SDHP (53/35)

Sit-ups

Cal bike

Plank