CrossFit OwnIt – OwnIt at Home Metcon Metcon (Weight) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches Elbow rotations (bar on back) 10 Pause Front Squat with PVC 10 sets of the Clean Complex: 1 Deadlift 1 Hang Power Clean 1 Hang Clean 1 Front Squat Start with an empty bar. If you have weights, add incrementally each round as long as your are able to maintain good technique. If you do not have a bar, use a PVC or broomstick. Metcon Metcon (Time) 3 rounds of: 10 L / 10 R Turkish Sit-ups 10 L / 10 R 1-arm Bent-over row 30 sec R / 30 sec L 1-arm Farmer’s Carry Use any weight you can hold for farmer’s carry: DB, KB, plate, backpack, etc. Try to find something moderately heavy.
Read more