CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Press (5 sets x 5 reps @ 78% )

Recovery track

Metcon (Weight)

8 seated DB strict press x 5 sets

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

8 barbell bench press

8 elevated feet ring rows

16 DB bicep curls

16 banded pull downs

Recovery track metcon

Metcon (Time)

5 rounds for quality

8 DB floor press

8 ring rows

16 DB bicep curls

16 DB skull crushers

Run club

Metcon (Time)

Run club at 4:30pm

E4MOM x 6

600m run

*progressive efforts