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

Front Squat (7×5)

Metcon

Metcon (AMRAP – Rounds)

15 min alt EMOM

0- 12/10 Cal row

1- 10/8 Cal bike

2- 15 Thrusters (75/55)