CrossFit OwnIt – CrossFit Skill Handstand Push-ups PART 1 3 rounds: Hollow holds 20 sec (scale: knees bent) Handstand hold 20 sec (scale: pike hold off box, scale up: shoulder taps) Downward dog forearm push-ups 5-10 reps (scale: go from low plank to high plank) HSPU negative 2 reps, 5 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2 EMOM5: Scaled: 3-5 pike push-ups or DB press Intermediate: 3-5 scaled HSPU Rx: 2+ HSPU Scaled/Int: scale so that 3-5 reps is challenging Metcon Metcon (AMRAP – Rounds and Reps) 17 min AMRAP 10 BBJO (24/20) 20 Pull ups 40 Air squats 60 DU (100 SU)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Closed for the weekend!Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Closed for the weekend!Read more

CrossFit OwnIt – CrossFit Weightlifting 12 Minute EMOM 3 Dead-lift 2 Hang power cleans 1 Push jerk *Build to 70% of clean and jerk Metcon Metcon (Time) Teams of 2 3 rounds 20 BMU (30 pull ups or RR) 30 BBJO (24/20) 40 cals on bike or rowerRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 6-8 2 db box step overs (50/35) (24/20) 6-12 cal row 6-10 Thrusters (95/65) 6-12 cal bike RestRead more