CrossFit – Wed, Apr 5


CrossFit – Wed, Apr 5

CrossFit OwnIt – CrossFit


Metcon (AMRAP – Reps)

Week 4

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 T-push-ups (scale: knees or bands)

25 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)


Scaled: 5 Box dips, scale one level harder than two weeks ago (bent knees < straight legs < elevated feet)
Intermediate: 3-5 Pause ring dips with band

Rx: 3-5 Pause ring dips (scale up: keep rings turned out)

* Pause ring dips: pause at the bottom for 2 seconds


Metcon (AMRAP – Reps)

20 min alt emom

13/11 cal bike

50 DU/SU

13/11 cal row

1-2 rope climbs

*40/20 work to rest each minute or scale numbers down


Metcon (Time)

Run club at 4:30pm

400 m warm up jog



*progressive efforts

400 mCool down walk

nutrition challenge

Metcon (AMRAP – Reps)