CrossFit – Wed, Mar 15

CrossFit OwnIt – CrossFit


Metcon (AMRAP – Reps)

Week 1

Bully stretch with band, 30 sec / side

Bottom of ring dip stretch (feet on floor), 30 sec

3 rounds for quality:

5 Scapula push-ups (scale: knees or bands)

5 Tricep push-ups (scale: knees or bands)

10 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)

3 sets (5 min time limit)

Scaled: 5-10 Ring push-ups (scale by moving feet forward or raising rings)

Intermediate: Max ring dips with bands (shoot for 5+ reps per set)

Rx: Max ring dips (scale up: keep rings turned out)


Metcon (AMRAP – Rounds and Reps)

Teams of 2

17 min AMRAP

75 cal row or bike

50 burpee box step overs (24/20)

25 Thrusters (95/65)


Metcon (Time)

Run club at 4:30pm

500 m warm up


8×400 m

Progressive efforts