CrossFit OwnIt – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsRun or Row 400 m prior to rounds stated above Skill Turkish Get Up (Establish 30 reps alternating arms in 18 minutes) Metcon Metcon (Time) For Time 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 Shoulder Press ( 1 push press + 2 push Jerk...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 200 m row 400 m run PT SS Iron Cross/Scorpion 3RNFT 10 lunges 5 HRPU 10RDL (45/33) Weightlifting Back Squat (20 RM back squat) 16 minutes Metcon Metcon (Time) In Teams of 3 complete For Time 100 cal row 100 Box jumps (24/20) 100 Thrusters (75/55) 15...Read More
CrossFit OwnIt – CrossFit Warm-up 1RNFT Row 250 m Run 300 m Then.. PT SS Leg Swings GM w/ empty barbell complete: 1 round of 10 HPC 10 Strict Press 10 FS Metcon For Time In teams of 2 40-30-20-10 WBS (20/14) HPC (95/65) 4 rounds of: 15 bar facing burpees 15 Thrusters (115/75) 3...Read More
CrossFit OwnIt – CrossFit Warm-up 400 m run PT Leg Swings Iron Cross Flag Pole 3 RNFT 10 RDL (45/33) 10 Back Extensions (45/33) 5 Push Press (45/33) 5 strict Pull Ups/RR Metcon 6 Min AMRAP 3-6-9-12….. Pull Ups STO (115/75) 1 Farmer’s Carry (53/35) *stop sign and back Weightlifting RDL 2 x 35 reps...Read More
CrossFit OwnIt – CrossFit Warm-up 1 round of: 200 m row 200 m run PT SS Iron Cross Then.. 2RNFT 10 jump squats 10 lunges 5 burpees Weightlifting Back Squat 3×10 *60% across Metcon E3MOM 15 minutes 400 m run 10 front rack lunges (115/75) *record slowest round. Decrease run to 200-300 m run if...Read More
CrossFit OwnIt – CrossFit Metcon (AMRAP – Rounds and Reps) Partner MetCon 18 minute AMRAP 4 clean and jerks (185/135) 4 lateral burpees over the bar 30 DU (2:1) *split reps as needed Metcon (Time) 6 sets of 6 T2B with minimal rest between setsRead More
CrossFit OwnIt – CrossFit Metcon (Time) 3RFT 5 MU/8 C2B/12 Pull Ups 10 Power Snatch (135/95) 25 Box Jumps (24/20) Metcon (Time) 6 sets of 6 unbroken kipping HSPU *rest as little as possible between setsRead More
CrossFit OwnIt – CrossFit Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between...Read More
