CrossFit OwnIt – CrossFit Skill Toes-To-Bar 20 minutes. *Progression of arch to hollow on floor, lat pull downs with band, arch to hollow on rig, knee raises, knees to elbow, and finally toes to bar. Work on efficiency of movement staying tight in both arch and hollow with neutral head. Metcon Metcon (Time) 4 RFT 50 DU (2:1) 12 Thrusters (95/65) 12 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (14 min EMOM) 2 Hang squat snatches *Start @ 60% and build. Weightlifting Bench Press (5×2 @ 85%) Weightlifting Snatch Pull (5×3 @ 95% of 1RM snatch) Metcon Metcon (Time) 2-3 rounds 200m farmers carry 10 ring dips or 15 push ups :20 second hollow hold 20 alt leg T2B :45 second wall-sit w/ holding plate out in frontRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 Rounds 20 cal row or bike 20 lateral burpees over the bar 4 rounds 20 box jump over (24/20) 10 clean and jerk (135/95) 8 Bar MURead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 individually timed rounds 250 m row 10 burpees over rower Or 10 individually timed rounds 12/10 cal bike 10 burpeesRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 18 RFT 6 WBS 4 DB STO 2 DL (moderate load)Read more