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
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 (10 min EMOM: hang snatch + snatch balance +...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Relay Race PT SS Leg Swings Iron Cross Scorpion 2 RNFT 5 Inch worms 10 KBS 15 air squats Metcon Metcon (Time) Partner “Miagi” In teams of two complete: 45 minute Cutoff 75 DL (135/95) 75 KBS (53/35) 75 Push Ups 75 C and J (135/95) 75...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 2 complete: For Time 1...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT Leg Swings GM scorpion iron cross SS 2RNFT 3 inch worms 6 push ups 9 air squats Weightlifting Snatch (7 min EMOM- 3 snatches @ 70%) *rest 3 minute Weightlifting Clean and Jerk (7 min EMOM – 3 clean and jerk @ 70%)...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) 21-15-9 DL (275/185) Box Jumps (30/24) Metcon Metcon (No Measure) 3 sets of : 40 ab mat...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) EMOM as long as...Read More
