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
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 (5×2 AHAP TnG) Metcon Metcon (Time) 3RFT 400 m run 21 Burpees to targetRead 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 (12 min EMOM- snatch complex) 1 Power snatch +...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 200 m run Group Dynamic Stretch teams of 5 relay race Metcon Metcon (Time) Partner WOD (you go I go) 400 m run 5 rounds of: 10 squat cleans (115/75) 20 box jumps (24/20) *break down barbell (carry bar and bumpers to 200m and back) 5 rounds...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 Back Squat (8×3 across @ 80%) Metcon Metcon (Time) 5RFT 10 C2B pull Ups 10 HSPU 30 DU (2:1)Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT flag pole SS downward dog duck walk 200 m run 20 air squats 20 push ups 20 sit ups Weightlifting Clean and Jerk (8 min emom- 2 squat c and j @ 75%) Metcon Metcon (Time) 3RFT 400 m run 9 Thursters (115/85)...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 (AMRAP – Rounds and Reps) 9 min AMRAP 9...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run downward dog 50 DU or 50 DU attemps arm circles GM iron cross scorpion 2RNFT 15 RDL 10 push ups Weightlifting Deadlift (10-8-6-4-2 (each set for max load-record double)) 12 minutes to complete Metcon Metcon (Time) 4RFT 12 DL (205/145) 12 KBS (53/35) 12...Read More
