CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 2 reps @ 80% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 5 rounds for quality (both CrossFit and recovery track) 15/12 calorie row or bike 12 DB bench press/floor press 12 bent over barbell rows (pronated)/KB bent over rows 12 2- DB hammer curls 18 banded tricep pull downs Run club Metcon (Time) Run club at 4:30pm E7MOM x 5 800m run *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 2 reps @ 80% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 5 rounds for quality (both CrossFit and recovery track) 15/12 calorie row or bike 12 DB bench press/floor press 12 bent over barbell rows (pronated)/KB bent over rows 12 2- DB hammer curls 18 banded tricep pull downs Run club Metcon (Time) Run club at 4:30pm E7MOM x 5 800m run *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 2 reps @ 80% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 5 rounds for quality (both CrossFit and recovery track) 15/12 calorie row or bike 12 DB bench press/floor press 12 bent over barbell rows (pronated)/KB bent over rows 12 2- DB hammer curls 18 banded tricep pull downs Run club Metcon (Time) Run club at 4:30pm E7MOM x 5 800m run *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 2 reps @ 80% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 5 rounds for quality (both CrossFit and recovery track) 15/12 calorie row or bike 12 DB bench press/floor press 12 bent over barbell rows (pronated)/KB bent over rows 12 2- DB hammer curls 18 banded tricep pull downs Run club Metcon (Time) Run club at 4:30pm E7MOM x 5 800m run *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 2 reps @ 80% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 5 rounds for quality (both CrossFit and recovery track) 15/12 calorie row or bike 12 DB bench press/floor press 12 bent over barbell rows (pronated)/KB bent over rows 12 2- DB hammer curls 18 banded tricep pull downs Run club Metcon (Time) Run club at 4:30pm E7MOM x 5 800m run *progressiveRead more