CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run 10 PT 10 Leg Swings SS Iron Cross Scorpion duck walk (10 steps x2) 2RNFT 10 KBS 10 goblet squats Weightlifting Back Squat (4×5 AHAP) Metcon Death By Thrusters (95/65) (AMRAP – Rounds and Reps) 1st minute – 1 thruster 2nd minute- 2 thrusters...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT flal pole leg swings SS Iron Cross Clean Barbell warm Up (45/33/15) 2 strict press 2 push press 2 push jerk 2 celan from power 2 from hang 2 from mid shin Metcon Metcon (Time) For Time (15 min cut off) 40 cal...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) 5 rounds of Helen 400 m run 21...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Downward Dog (2x 30 seconds) 2 Minutes to establish biggest set of DU then.. PT GM SS Iron Cross 2 rounds 10 WB 10 Ball slams Metcon Metcon (Time) 3RFT 30 WB (20/14) 3 Rope Climbs14 minute cut off Metcon Metcon (3 Rounds for reps) TABATA (30...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 CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT GM flag pole stretch SS clean barbell complex 2RNFT 10 Push Ups 10 OHS (45/33) 10 squat cleans from power position (45/33) Weightlifting The Other Total (Total Weight) Clean Bench Press Overhead Squatathlete will have 40 minutes to establish a 1RM in all...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT SS Iron Cross Scorpion 2RNFT 10 RR 10 air squats 10 hanging knee raises Metcon Metcon (Time) For Time 200 DU (3:1) 40 FS (135/95) 30 T2B 20 Push Jerks (135/95) 10 Ring MU (C2B 2:1) (Pull Ups 3:1)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 (2 RM from Hang) Establish a heavy 2 RM...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+ Barbell Warm Up Metcon Metcon (Time) For Time 12-9-6-3 Squat Clean...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run SS arm circles forward and back leg swings 10 GM (45/33) 10 RDL (45/33) Iron Cross then.. 15-10-5 WBS (20/14) Ball Slams (20/14) Gymnastics Toes-To-Bar (3 ME sets ) Rest as needed between sets Metcon Metcon (5 Rounds for reps) TABATA (8 round of...Read More