CrossFit OwnIt – CrossFit

Skill

Metcon (AMRAP – Reps)

Strict chin ups

5 sets x 5-10 reps

Recovery track

Metcon (AMRAP – Reps)

Supinated grip elevated feet rings rows

5 sets x 10 reps

*add vest if you need

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

10 barbell bench press

20 front rack DB lunge

20 banded tricep pull downs

Recovery track metcon

Metcon (Time)

5 rounds for quality

20 push ups

30 unweighted lunges

20 banded tricep pull downs