CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec PVC overhead squats 30 sec step back lunges 30 sec bottom of the squat hold EMOM 15 minutes: 40 sec work: 20 sec rest: 1 – L-sit pulses 2 – Hip flexor hurdles 3 – Knees together squats 4 – Roll to squat or pistol 5 – Pistols (scale: to low chair) Metcon Metcon (Time) For time: 40 Pistols (scale: to low chair) 80 Sit-ups 40 Pistols (scale: to low chair) End with sampson stretchRead more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM 3 rounds of: 30 sec jump rope or line jumps 30 sec PVC overhead squat 30 sec downward dog 10 rounds of: 200 meter run 5 Overhead Squats, right arm 5 Overhead Squats, left arm Use a dumbbell, KB, or odd object for overhead squats. Go as heavy as you can while maintaining good technique on your squat. Then, accumulate 2 minutes in an L-sit. Every time you break, complete 10 air squats.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec Inchworm + push-up 30 sec superman hold 30 sec hollow hold AMRAP 20 minutes: 5 Handstand push-up (scale: Hand release push-ups) 10 Bent over row 15 Lunges Bent over row can be with any weighted object you have. Lunges are unweighted. Then, 2 rounds, everything unbroken: 30 sec high plank 30 sec elbow side plank, right 30 sec high plank 30 sec elbow side plank, leftRead more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: Warm-up 2 min cardio PT / LS / GM 3 rounds of: 30 sec yoga push-ups 30 sec jump rope or line jumps 30 sec mountain climbers Support Your Local Box Fundraiser Workout 2 Rx For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Scaled For time: 50 jumping jacks 15 burpees 35 jumping jacks 12 burpees 20 jumping jacks 9 burpees Time cap: 15 minutes Then, practice handstands and handstand walks for 10 minutes.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Deadlifts 10 PVC Front Squats 10 PVC Shoulder Press Find a PVC, broom stick or dowel and complete for QUALITY: Clean Complex 10 rounds: 1 Clean High Pull 1 Hang Power Clean 1 Front Squat 1 Clean If you have a barbell, you can use it. If you have weights, you can add incrementally after 5 rounds. Keep going as long as you feel good! Metcon Metcon (Time) Then, 3 rounds of: 1 min overhead hold 1 min superman hold 1 min bottom of the squat hold (unweighted) Overhead holds can be done with barbell, KBs, DBs, or odd object. Choose a light to moderate weight. Scale bottom of the squat hold by elevating the heels and/or holding onto something for balance.Read more