CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 2 rounds of 300 M run SS PT Iron cross 5 inch worms + 1 push up 10 air squats 5 Pull Ups 10 push press (45/33) Metcon Metcon (Time) For Time w partner 15-12-9-6-3 Power Clean (185/135) Front Squat (185/135) Push Jerk (185/135) 15 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 Metcon Metcon (AMRAP – Reps) For Time “Open Test” 20 min...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run SS 5 inch worms PT iron cross 2RNFT 10 sit ups 10 air squats 10 mountain climbers 10 RR Weightlifting Front Squat (5×2 @ 85% across) Metcon Metcon (Time) 12 min alt emom even min: 200 m sprint odd minute: 100 m sprint *...Read More
CrossFit OwnIt – CrossFit Warm-up Metcon (No Measure) 300 m run + 20 cal row PT flag pole SS Iron cross/scorpion 2RNFT 9 air squats 9 KB SDHP 9KBS + clean barbell warm up Weightlifting Clean (12 rounds of 1 PC every 40 seconds (8 min total) ) Complete first 12 rounds at 60 %....Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT flag pole SS iron cross 2RNFT 10 RDL (45/33) 10 lunges 10 HRPU Weightlifting Snatch (EMOM x 10 :1 squat snatch @ 85%) Metcon Metcon (Time) For Time 21 DL (225/155) 400 m run 84 DU (2:1) 15 DL (225/155) 300 m run...Read More
CrossFit OwnIt – CrossFit 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 (5×5 AHAP) Metcon Metcon (Time) 3 rounds 20 thrusters...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 two complete 27-21-15-9 T2B Ring...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT Leg swings SS Iron Cross 2RNFT 5 inch worms 5 pull Ups 5 KBS Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Weightlifting Snatch (1 power snatch + 1 hang squat snatch +...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 200 m row + 400 m run PT Leg Swing flag Pole Iron Cross Scorpion 2RNFT 10 RDL (45/33) 10 Mountain climbers Weightlifting Deadlift (4×3 AHAP) Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5-10-15-20-25 etc.. DU (2:1) WB (20/14)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 Split Jerk (Split Jerk Strict Press (3×3)) split jerk bar...Read More
