CrossFit OwnIt – CrossFit

Skill

Metcon (AMRAP – Reps)

Week 2 TTB

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 Strict and slow knee raises (scale: lying knee raises or tuck up, scale up: ball up)

PART 2

3 sets (7 min time limit)

Scaled: 5 strict knee raises + 5 kipping knee raises

Int: 3 kipping swings + 3-5 kipping TTB

Rx: 3 strict TTB + 5-10 kipping TTB

*focus on keeping rhythm and string together reps*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 DU

12 T2B

8 1-DB box step ups (24/20) (50/35)

4 strict pull ups

Metcon

Metcon (No Measure)

Run club at 4:30pm

800 m warm up run

3 Rounds

1200 m run (Irwin lap) @ 85-90% effort

Walk 300 as rest and repeat