CrossFit OwnIt – CrossFit

weightlifting

Metcon (Weight)

This is the last week of progression (back to where we started)

CrossFit & recovery

Single leg strength day

Back rack box step ups

4 sets x 6 reps each leg

*up slightly in weight from week one

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

10 DB bench press

12 barbell bicep curls

14 DB skull crushers

16 alternating front and lateral shoulder DB raises

Recovery track metcon

Metcon (Time)

5 rounds for quality

10 DB bench/floor press

12 DB bicep curls

14 banded tricep pull downs

16 bumper plate front raises