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

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Mobility of choice 2 rounds: 100m run 5 inchworm + push-up 10 jumping squats For total time (these should be sprints!): 3 rounds of: 100m shuttle sprint 3 Burpee complex Rest 2 minutes 3 rounds...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 2 rounds of: 10 OHS with PVC 10 OH Lunge with PVC 10 Mountain climbers For time: Walking lunge 100 ft. 21 Ring / Towel rows 21 Sit-ups* Walking lunge 100 ft. 18...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM Bottom of the squat 2 rounds of: 10 Ring or towel rows, pause at top 10 Bench dips, pause at bottom 10 Air squats, pause at bottom Nasty Girls 3 rounds for time: 50 Air...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Scorpion / Iron Cross 2 rounds of: 10 RDL with bar or PVC 10 Yoga push-ups 10 Mountain climbers 5 rounds of: 5 Deadlift 10 Burpees over the bar / object This should be a...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: Warm-up 2 min cardio PT / LS / GM 2 rounds: 10 Turkish Get-ups 10 Pause Front Squats with PVC 10 Shoulder Press with PVC 4 rounds for time: 400m Run 15 Thrusters Use a barbell, dumbbells, or any odd object on Thrusters. Choose...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches Bully stretch Sots Press Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds: 10 Pause Overhead Squats 10 Power Position Power Snatch 10 Hang Power Snatch (above...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 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg Singles 30 sec Right leg Singles...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Iron cross + scorpion 3 rounds of: 30 sec jump rope, alternating with high knees 30 sec OHS with PVC 30 sec Downward dog 5 rounds for quality: 3 Wall walks (scale: 1/2-way up or...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Distance) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec jump rope, singles or DU 30 sec Inchworm + push-up 30 sec Row (ring, towel, or bent over) 8 rounds for distance / quality of: Max broad jump...Read More