CrossFit OwnIt – CrossFit Skill 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 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 Metcon (Time) Run club at 4:30pm 500 m warm...Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets *90% for 3 sets only ) Metcon Metcon (Time) 3 rounds for time 16 Dead-lifts (185/135) 16 Pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4 sets of 3 reps @ 50%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 100 m run 10 WBS (20/14) 10 HRPU 10 sit upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (Every 1:15 x 10 rounds 1 Power clean + 1 front squat + 1 jerk *Build to heavy) Weightlifting Push Press (5×5 *Build to a heavy 5 within 5 sets) Metcon Metcon (Time) 3 rounds 40 Russian twists w/ med ball :30 Plank 20 Banded goodmornings 10 Bicep curlsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout (you go I go) For time 3 rounds 21 Power cleans (155/105) 15 2-DB push press 9 Bar muscle ups 2 rounds 40 Toes to bar 30 Devils press (50/35) 1 round 1k row/50 calorie bike 200 DU (300 SU)Read more