CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Front Squat (Build to a 1RM
5-3-2-1-1-1 )

Recovery track

Metcon (Weight)

DB Bulgarian split squats

4 sets x 8 reps (each leg)

Metcon

Metcon (Time)

CrossFit & recovery

3-4 rounds for quality

12 DB bench press

12 reverse DB flys

12 barbell bicep curls

24 banded tricep pull downs

1 unbroken set of max push-ups/elevated surface push ups

Run club

Metcon (Time)

Run club at 4:30pm

E2MOM x 15

200 m run

*progressive