CrossFit – Wed, Mar 22

CrossFit OwnIt – CrossFit


Metcon (AMRAP – Reps)

Week 2

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 T-push-ups (scale: knees or bands)

15 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)


Scaled: 5 Box dips (bent knees < straight legs < elevated feet)
Intermediate: 3-5 Ring dips with band or feet on box

Rx: 3-5 Ring dips (scale up: keep rings turned out)


Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

12 burpee pull ups

15 FS (95/65)

18 KB/ DB DL

*rest 2 x 3. Pick up where you left off


Metcon (Time)

Run club at 4:30pm

300 m warm up run


7×500 m run

300 m cool down run