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 (3×6 AHAP) Metcon The Chief (AMRAP – Rounds)...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 WOD (teams of 3) 1 partner works...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m indian run with WB dynamic stretching 3RNFT 5 WBS 5 ball slams 3 burpees Weightlifting Front Squat (establish heavy single for the day) Follow rep scheme 5-4-3-2-1-1-1. Rest exactly 2 minutes between sets until singles and then rest 3-5 minutes. Metcon Metcon (Time) Partner WOD-...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 Fight Gone Bad (3 Rounds for reps) Three rounds of:...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 (6 min EMOM- 1 snatch @ 90%) Weightlifting 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 Metcon Metcon (Time) For Time 21 HPC (135/95) 21 lateral burpees over the bar 100 DU (2:1) 15 HPC (135/95)...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 (5 min EMOM- 2 hang snatches ) From above...Read More
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
