CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Monday wod: Warm-up 2 min cardio PT / LS / GM Downward dog 2 rounds of: 10 Yoga push-up 10 Jumping squats 10 Mountain climbers Death by burpees On the minute for as many minutes as possible: Minute 1: 1 burpee Minute 2: 2...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Deadlifts 10 PVC Front Squats 10 PVC Shoulder Press Find a PVC, broom stick or dowel and complete for QUALITY: Clean Complex 10 rounds: 1 Clean High Pull 1 Hang Power Clean 1 Front...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Saturday wod: Warm-up 2 min cardio PT / LS / GM Downward dog / Bottom of the squat Practice roll to squat (reverse burpee) 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Calf stretch 2 rounds of: 10 Yoga push-up 10 Jumping squats 30 sec plank hold For time: 400 meter run 20 Pistols, alternating (scale: 2x air squats) 400 meter run 20 Turkish Get-ups, alternating 400...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch / Quad stretch 2 rounds of: 10 Mountain climbers 10 OHS with PVC 30 sec bottom of the squat For total time: Three rounds of: 9 Front Squat 9 Burpee Box Jump-overs then,...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Wednesday wod: Warm-up 2 min cardio PT / LS / GM Forward fold stretch (touch your toes) 2 rounds of: 10 Inchworm + push-up 10 Sit-ups 10 Bench / chair dips AMRAP 10 minutes: 10 V-up progressions Alt leg, 2 leg, pause,...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch / Downward dog 2 rounds of: 10 RDL 10 Reverse lunge (unweighted) 30 sec singles (rd 1) / doubles (rd 2) 4 rounds AMRAP 3: 20 Power Clean 20 Weighted Reverse...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: Warm-up 2 min cardio PT / LS / GM 10 Iron cross / 10 Scorpion 2 rounds of: 10 Light deadlifts 20 sec plank 10 Light thrusters 20 sec superman hold Support Your Local Box Fundraiser Workout 3 Rx For time: 50 dumbbell deadlifts...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Snatch Grip Deadlifts 10 PVC Overhead Squats 10 PVC Snatch Balance Find a PVC, broom stick or dowel and complete for QUALITY: Snatch Complex 10 rounds: 1 Muscle Snatch 1 Overhead Squat 1 Snatch...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday wod: Warm-up: 2 in cardio + 5 min double-under practice Name workout Use the chart below to spell your name for your workout! Do your first, first + middle, or first + middle + last names. A – 30 Air squats B – 20 Push-ups...Read More