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)

7 min AMRAP

Sled push

DU

Metcon

Metcon (AMRAP – Reps)

Teams of 4

2 min each station/30 sec transition time

1: Row or bike for cals (coaches decision)

2: STO (95/65)

3: C2B pull-up/pull-ups/Jumping pull-ups (1:2 ratio)

4: Burpee box jump overs (24/20)