CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec PVC overhead squats 30 sec step back lunges 30 sec bottom of the squat hold EMOM 15 minutes: 40 sec work: 20 sec rest: 1 –...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM 3 rounds of: 30 sec jump rope or line jumps 30 sec PVC overhead squat 30 sec downward dog 10 rounds of: 200 meter run 5 Overhead Squats, right arm 5 Overhead Squats, left arm...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec Inchworm + push-up 30 sec superman hold 30 sec hollow hold AMRAP 20 minutes: 5 Handstand push-up (scale: Hand release push-ups) 10 Bent over...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: Warm-up 2 min cardio PT / LS / GM 3 rounds of: 30 sec yoga push-ups 30 sec jump rope or line jumps 30 sec mountain climbers Support Your Local Box Fundraiser Workout 2 Rx For time: 100 double-unders 21 burpees 75 double-unders 15...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 (Time) Saturday wod: Warm-up 2 min: Run / Row / Bike / Jump Rope PT / LS / GM / SS Iron Cross / Scorpion Downward Dog 10 Yoga Push-ups Practice reverse burpees Practice / find scaling for: Pistols, HSPU For time: 800 meter run 70 Double-unders...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Warm-up: 2 min: Run / Row / Jump Rope PT / LS / GM 2 rounds of: 8 Ring / Towel Rows 8 Plank shoulder taps 8 Burpees “Tabata Something Else” 8 rounds of 20 sec work, 10 sec rest: Ring or Towel Row...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Thursday wod: Warm-up 2 min: Run / Row / Bike PT / LS / GM 3 x 30 seconds each: Overhead squats with PVC Yoga push-ups Jump rope AMRAP 7 minutes: 10 Thrusters 30 Double-unders (scale: 2x singles) Rest 2 minutes AMRAP...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min: Run / Row / Jump Rope PT / LS / GM Shoulder stretch on wall Wrist stretches 10 Yoga push-ups 3 rounds alternating EMOM for quality: 1 – 30 sec Hollow hold (scale: tuck, or 1-leg tuck) 2 – 30 sec...Read More

CrossFit OwnIt – OwnIt at Home Warm-up Metcon (No Measure) Warm-up: 2 minutes jump rope or line jumps PT / GM / LS 3 x 30 seconds each: Superman (YWT holds) Inchworm + push-up Mountain Climbers Metcon Metcon (Time) 5 rounds for time: 400 meter run 15 Deadlift 15 Ring or Towel Rows Use a...Read More