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+ Barbell Warm Up Metcon Metcon (Time) For Time 12-9-6-3 Squat Clean...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run SS arm circles forward and back leg swings 10 GM (45/33) 10 RDL (45/33) Iron Cross then.. 15-10-5 WBS (20/14) Ball Slams (20/14) Gymnastics Toes-To-Bar (3 ME sets ) Rest as needed between sets Metcon Metcon (5 Rounds for reps) TABATA (8 round of...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 200 m row +300 m run PT GM Leg Swings Iron Cross Scorpion 2RNFT 10 RDL (45/33) 5 strict Press (45/33) 10 Lunges (no barbell) Weightlifting Deadlift (3×10 (try to work up to 60-65%)) Metcon Metcon (Time) 21-15-9 DL (225/155) HSPU KB Box Step Overs (53/35) (35/26)Please...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+ split jerk barbell warm up (3 strict press, 3 push press,...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 2 RNFT (10 minutes to complete) 200 m run 10 PT 10 leg swings 5 inch worms SS (45 seconds each leg) 5 strict pull ups 10 push ups 15 air squats Metcon Metcon (Time) For Time 50 Power Cleans (135/95) *every minute on the minute (including...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT leg swings inch worms SS duck walk (10 steps forward, 10 steps back) 3RNFT 20 DU (2:1) 10 OHS (PVC only) Snatch Barbell warm up 3 snatch grip push press from back rack 3 OHS 3 snatch from power postion 3 snatch from...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) In Teams of two complete: 50 Back Squats...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT GM SS Iron Cross 10 air squats 10 push ups 2 RNFT 10 Thrusters (45/33) 15 sit ups Metcon Metcon (No Measure) 10 min alt EMOM odd minute: 10 Thruster (95/65) even minute: 10 T2B Metcon Metcon (4 Rounds for reps) Tabata low...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT GM flag Pole SS 2 rounds of 10 squats 10 push ups snatch barbell warm up Weightlifting Overhead Squat (6×3 ) Technique > Load Metcon Metcon (Time) 3RFT 15 snatches (115/75) 15 bar facing burpeesRead More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run GM 5 inch worms Iron Cross/Scorpion 10 arm circles forward and back Towel Ring Out SS 3RNFT 10 lunges 10 RDL (45/33) 5 Push Ups Weightlifting Deadlift (5×5 deadlift) Metcon Metcon (Time) For Time In teams of 2 complete: 75 Cal row 150 Front...Read More
