CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) downward dog 800 indian medball run Dynamic Warm Up Metcon 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve...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) In teams of 2:...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT Leg Swings SS duck walk iron cross scorpion 2 rounds 15 lunges 15 RR Skill Rope Climb (15 Minutes to establish ME rope climbs ) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 alt KB Front Rack Lunge (53/35) 2...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 min EMOM- 1 OHS (work up to...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 (Weight) 6 min EMOM 3 snatches @ 65 % *rest 4 minutes Metcon Metcon (Weight) 6 min EMOM...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) 5RFT 21 WB (20/14) 15 burpee box jump...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT Leg swings Iron cross SS 2RNFT 10 squats 5 HRPU 10 RDL Weightlifting Back Squat (10 min emom – 1 rep AHAP) Metcon Metcon (Time) Min 0- 30 power snatches (135/95) Minute 8- 30 C and J (135/95) Minute 16- 30 Thrusters (135/95)Record...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: 7 rounds of: 9 power snatch...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 M run PT leg swings SS iron cross scorpion 3 inch worms 2RNFT 10 jump squats 10 sit ups 10 push ups Metcon Metcon (Time) 21-15-9 Power Cleans (135/95) Ring Dips 400 m run Metcon Metcon (Time) For Time 50 Cal Row 50 Bar Facing BurpeesRead 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 Front Squat (5×2 across ) Metcon Metcon (Time) For Time...Read More