CrossFit – Wed, Apr 12

CrossFit OwnIt – CrossFit


Metcon (AMRAP – Reps)

Bully stretch with band, 30 sec / side

Bottom of ring dip stretch (feet on floor), 30 sec

2 rounds for quality:

5 Scapula push-ups (scale: knees or bands)

5 Tricep push-ups (scale: knees or bands)

30 sec Ring support (scale: band, scale up: rings tuned out)

2 Ring dip negatives (scale: band or feet on floor, scale up: rings tuned out)

8 minute time limit:

Scaled: Try a new way to scale dips on the rings today: bands, assisted with feet on floor or on a box

Intermediate: Work your way down to the smallest band you can and try full ring dips if you can

Rx: Max set rings dips, then try scaling up by adding weight


Metcon (Time)

20 min cap

Team workout

(Switch every minute)

60 cal row or bike

50 2 DB box step over (50/35) (24/20)

40 cal row or bike

30 devils press (50/35)

20 cal or bike


Metcon (Time)

Run club at 4:30pm

40 minute run conversational pace

nutrition challenge

Metcon (AMRAP – Reps)