CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Bench Press (4 sets x 4 reps @ 75% )

Recovery track

DB bench press (4 sets x 12 reps )

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

12 DB bicep curls

14 DB skull crushers

16 push ups

18 banded tricep pull downs

20 banded face pulls

Recovery track metcon

Metcon (Time)

5 rounds for quality

12 barbell bicep curls

14 barbell skull crushers

16 elevated push ups

18 banded tricep pull downs

20 banded face pulls