CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run SS arm circles GM 10 air squats 10 push ups 10 lunges 10 inch worms ( no push up) 200 m run repeat above sequence Metcon Metcon (Time) 5 rounds of: 15 KBS (53/35) 15 Burpees 5 rounds of 300 m run 15 power...Read More
CrossFit OwnIt – CrossFit 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 (Time) For Time 3 rounds of Cindy 1 round...Read More
CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Metcon Metcon (Time) Partner MetCon (you go I go) For Time 1000 m row 150 WB (20/14) 100 T2B 50...Read More
CrossFit OwnIt – CrossFit 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 Snatch (8 Min EMOM) 1 snatch @ 85% *rest 4...Read More
CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Weightlifting Sumo Deadlift High Pull (4×6 for max load) Metcon Metcon (Time) 3RFT 400 m run 12 DL (255/175) 21...Read More
CrossFit OwnIt – CrossFit 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 Back Squat (3×8 AHAP) Weightlifting Overhead Squat (5×1 Pausing OHS...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Coaches Choice dynamic wam up + Relay Race Metcon Metcon (Time) Partner MetCon (you go I go- split reps as needed- run to be completed together) 3 rounds of: 400 m run 30 K2E 60 KB snatch alt arm (53/35) 3 rounds of: 100 air squats 8...Read More
CrossFit OwnIt – CrossFit 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 (3×8 Front Squats AHAP) Metcon Metcon (Time) 10RFT...Read More
CrossFit OwnIt – CrossFit Warm-up Metcon (No Measure) in teams of 3 complete: downward dog SS arm circles 1000 m row bear crawl (4 mats/24 feet) duck walk (4 mats) crab walk (4 mats) Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest...Read More
CrossFit OwnIt – CrossFit 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 Overhead Squat (10×3) Metcon Grace (Time) For Time: 30 Clean...Read More
