CrossFit OwnIt – CrossFit

Skill

Metcon (AMRAP – Reps)

Week 5 BMU

PART 1

20 sec Hollow hold (scale: knees bent)

20 sec Arch hold

10 band lat pull downs

10 Kipping swings, feet together – work up to hips to bar Kip swing if able

5 Delayed Kip swing off boxes – work up to hips to bar if able

PART 2

7 minutes for quality:

Scaled: Work on kip swing + pull-ups

Intermediate: Work on CTB pull-up

Rx: Work on Bar muscle ups

Metcon

Metcon (AMRAP – Reps)

20 min alt emom

13/11 cal row

5-10 strict pull ups

13/11 cal bike

3-5 wall walks

Metcon

Metcon (Time)

Run club at 4:30pm

400 warm up

E90 seconds

X 15 rounds

200 m run

These should all be at 85-90%

400 m cool down