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 (Find a heavy 3 for the day) Metcon...Read More

CrossFit OwnIt – CrossFit   Warm-up OwnIt Warm Up 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 (see below) 12 min EMOM Min 0-4: 3 snatch @...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up 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 (See below ) 2×5 @ 78% 2×3 @ 83% 2×1...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up 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 Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up 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) 3 rounds 50 sec on/20 off Cal bike...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up 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 (see below) 2×7 @ 78% 2×5 @ 82% 2×3 @...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 (see below) 3 x 3 @ 77% 3 x...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 (see below) 2 x 2 @ 78% 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 Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5...Read More

CrossFit OwnIt – Barbell Club Skill Box Jumps (Seated box jumps 5 x 2 ) Weightlifting Power Jerk (see below) 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% x 3 sets Weightlifting Power Clean (see below) 3 @ 70% 3 @ 75% 3 @ 78% 3 @ 80% x 3 sets...Read More