CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 2 rounds of: 10 Ring / towel rows 10 L / 10 R 1-arm OHS 10 Lunge steps Practice lunge variations 1 object: Hang, Shoulder, Overhead 2 object: Hang, Shoulder, Overhead 2 object, varied*: Hang + Shoulder, Hang + OH, Shoulder + OH *if you have different weights, put heavier object in easier position (Hang < Shoulder < Overhead) 5 rounds of: 20 Steps weighted walking lunge* 10 L / 10 R Bent-over row *Vary your carry! Experiment with different types of lunges, use different weights, and try odd objects. When using varied arm positions, switch sides after 10 steps. **Remember: If you have mis-matched weights, place the heavier object on the EASIER side.
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