CrossFit OwnIt – CrossFit Skill Muscle-ups 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) EMOM5 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 Metcon (Time) 15 min cap 2-4-6-8-10-12-10-8-6-4-2 DB snatch Lateral burpees over barRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 6-12 cal row 6-12 T2B 6-12 cal bike 200 m run Rest *Scale to 45 seconds of workRead more

CrossFit OwnIt – CrossFit Weightlifting DB bench press (4×12 across (same as last week) Metcon Metcon (Time) 5 RFT 4 Wall walks 12 Power cleans (155/105) 48 DU (75 SU)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6@ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 8 WBS (20/14) 4 Push Ups 2 BMU ( 4 pull ups or variation)Read more

CrossFit OwnIt – CrossFit Weightlifting Push Press (7×1) 1 Push press + 1 Split jerk @ 85% of 1RM push press Metcon Metcon (Time) 4 RFT 9 DL (225/155) 18 Box jump overs (24/20)Read more