CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Front Squat (5 reps @ 70% x 1 set
5 reps @ 75% x 3 sets )

Recovery track

Metcon (Weight)

Bulgarian split squats

5 sets x 8 reps each leg (add 2 KB’s if needed)

Metcon CrossFit track

Metcon (AMRAP – Reps)

TABATA (8 rounds at each station) (:20 on/:10 off)

Row

WBS (20/14)

Bike

1-DB Box step ups (50/35)

Recovery track metcon

Metcon (AMRAP – Reps)

TABATA (8 rounds at each station) (:20 on/:10 off)

Row

Air squats

Bike

Box step ups (no weight)