CrossFit OwnIt – CrossFit

Skill

Metcon (AMRAP – Reps)

Week 3 PU/CTB

PART 1

2 rounds for quality:

20 sec Hollow hold (scale: knees bent)

20 sec Arch hold

10 band lat pull downs

10 Kipping swings, feet together

5-10 second top-of-pull-up hold (scale: hold on rings with feet on floor)

PART 2

4 sets (7 min time limit)

Scaled: 5-10 Jumping pull-up

Intermediate: 3 kip swings + 3-5 pull-ups

Rx: 2 strict PU + 2-8 kipping CTB pull-ups

*focus on chin over bar / chest touching bar standard*

Metcon

Metcon (AMRAP – Reps)

24 minute Alt Emom

12/10 cal row

12 alt pistols or scale to single leg squat to box or deck squats

12/10 cal bike

6 alt DB snatch + 6 alt db c and J (50/35)

Metcon

Metcon (Time)

Run club

400 m warm up

Deload

200 m hard run

100 m walk

400 m hard run

100 m walk

600 m hard run

100 m walk

800 m hard run

100 m walk