Daily WOD

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday: Warm-up 2 min cardio PT / LS / GM Downward dog 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg Singles 30 sec Right leg Singles 30 sec Alt leg Single-unders 30 sec DU progression (s-s-d, s-d, d-d) Flight Simulator Rx: 10-20-30-40-50-40-30-20-10 DU Scaled: 5-10-15-20-25-20-15-10-5 DU Scaled: 1-2-3-4-5-4-3-1 DU Scaled: Practice DU attempts The goal is to do each set unbroken. The middle (biggest) set should be 50% or less of your max unbroken set. Take no more than 3 attempts on any set, then move on to the next set. Metcon Metcon (AMRAP – Rounds and Reps) Then, AMRAP 10 minutes: 10 Ground-to-Overhead 20 Russian twist 30 Step-ups Use any weight or object for ground to overhead. You can also use an odd object for Russian twists and...
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CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) 5 x 5-10 strict pull ups or ring rows Metcon Metcon (Time) 5 rounds for time of 18 WBS (20/14) 12 KB/DB DL (50/35)
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Thursday: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec RDL with PVC 30 sec Lunge steps 30 sec Inchworm with push-up AMRAP 8 minutes: 40 Weighted step-ups 40 Deadlift Metcon Metcon (Time) Then, test your max L-sit
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday: Warm-up 2 min cardio PT / LS / GM Calf stretch 3 rounds of: 30 sec Mountain climbers 30 sec Yoga push-ups 30 sec Jumping squats 5 rounds for time: 80 Double-unders 40 Sit-ups 20 Push-ups 10 Reverse Burpees Finish with a calf stretch.
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday: Warm-up 2 min cardio PT / LS / GM Shoulder opener 3 rounds of: 30 sec Shoulder Press with PVC 30 sec Front Squat with PVC 30 sec Superman hold 30-20-10 reps for time: Thrusters Ring or Towel Rows Metcon Metcon (Time) Then, 10 rounds for quality: 10 Glute bridges 10 Deadbugs
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