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 (Time)

10-15-20-25-30

WBS (20/14)

10 Burpee box jump over (24/20) between each set

Metcon

Metcon (Time)

50 RDL (empty BB)

100 Sit-ups