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 (3×3 across) Metcon Metcon (AMRAP – Rounds and...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) 12 min EMOM 1 Power Sntach at 75% across Metcon Metcon (Time) For Time 3RFT 27 DU...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 Front Squat (3×3 across) Metcon Metcon (Time) 60-40-20 WB (20/14)...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Downward Dog 2 min DU attempts PT flag pole stretch SS iron cross 5 inch worms 2RNFT 15 RDL 15 air squats Weightlifting Push Press (5×2 AHAP) Metcon Metcon (AMRAP – Reps) 6 individually scored rounds of: 2 min AMRAP 200 m run ME Power Cleans with...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 27-21-15-9 Front Rack Lunges (115/75) Box...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT flag pole leg swings SS iron cross scorpion 2 RFT 10 RDL (45/33) 10 air squats 10 Push Ups Weightlifting Front Squat (5×2 across (22 min)) Metcon Metcon (Time) For Time 50 cal row 50 HSPU 50 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 Metcon Metcon (Weight) 8 mins of: 1 power clean at 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) 3RFT 400 m run 15 Power Cleans (155/105)...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT leg swings iron cross scorpion SS Snatch Barbell Warm Up Weightlifting Snatch (12 Min EMOM- 1 Squat Sntach AHAP ) technique > load Weightlifting Back Squat (5×2 across)Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Coaches Choice 🙂 Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,...Read More
