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 (see below) 1×3 @ 60% 1×3 @ 70% 3×3...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) coaches choice relay + dynamic stretching Metcon Metcon (Time) 3 rounds of 30 front rack lunges (115/75_ 20 c and j (115/75) 10 ring muscle ups 1 round of 100 DL (115/75) 300 m partner bar carry (115/75) 50 burpee strict pull ups *one partner does burpee...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 (see below) triple @ 83% single @ 87%...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 (AMRAP – Rounds and Reps) 18 min AMRAP 4 bar muscle ups 8 power snatches (115/80) 16 box...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 Hang Clean (6×3 @ 70% from above knee) *Must be...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 (AMRAP – Reps) EMOM x 21 Min 1: 10 RDL @ 50% DL Min 2: 10 kipping HSPU...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 (see below) 1×3 @ 60% 1×3 @ 70% 3X3...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) Partner MetCon: (you go I go) 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 Deadlift (6×2) Metcon Metcon (AMRAP – Reps) 14 min AMRAP 25 DU (2:1) 15 SDHP (95/65) 10 STO (95/65)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) 4 rounds for time of 5 bar MU...Read More