CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 M run PT leg swings SS iron cross scorpion 3 inch worms 2RNFT 10 jump squats 10 sit ups 10 push ups Metcon Metcon (Time) 21-15-9 Power Cleans (135/95) Ring Dips 400 m run Metcon Metcon (Time) For Time 50 Cal Row 50 Bar Facing 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 Weightlifting Front Squat (5×2 across ) Metcon Metcon (Time) For Time...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT Leg Swings Iron Cross Scorpion SS 2RNFT 5 KB DL 5 SDHP 5 KBS 5 Goblet Squats Metcon Metcon (Time) 3RFT 400 m run 12 DL (275/185) 21 Box Jumps (24/20) Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 30 DU...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 Weightlifting Snatch (10 min EMOM:1 snatch climbing to heavy 1RM for day) Metcon Metcon (Time) 4RFT 13 Thrusters (115/75) 13...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 (No Measure) 2 YEAR ANNIVERSARY FROM 10 AM -1...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run downward dog SS PT leg swings iron cross scorpion 2RNFT 10 lunges 10 RDL (45/33) Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 20 min AMRAP 21 WB 200 m run (must carry WB) *split WB as needed. Both partners must...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 Weightlifting Power Clean (12 min EMOM – 1 Power Clean at 80% across) Gymnastics Handstand Push-ups (10 min EMOM –...Read More
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT leg swings SS iron cross scoripion 2RNFT 10 RDL (45/33) 10 fron squats (45/33) Weightlifting Front Squat (3×2 across) Metcon Metcon (Time) For Time Unbroken Thrusters (95/65) 21-18-15-12-9-6-3 *athlete must complete all sets UBRead 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 DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105#...Read More
