CrossFit OwnIt – CrossFit Metcon Metcon (Time) Sunday wod: Complete for QUALITY: 25 Overhead squats 25 Snatch (full squat) 25 Clean (full squat) 25 Split Jerk Use a PVC, broomstick, or dowel. If you have access to a barbell you can use it, but do not add weight. Then, walk, run, bike, or swim for 20 minutes. Moderate pace, focus on diaphragmatic breathing. Finish with 2 minutes of calf stretch.Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Wod for tomorrow: AMRAP 20 minutes: 50 Weighted step-ups 200 ft bear crawl 50 Dead bugs Then, accumulate 2 minutes in the bottom of the squat. For the weighted step-ups: find a sturdy box, step, or bench. Something just below knee height is ideal, but any height will do. Hold an odd object: dogs, kids, Med balls, or gallons of water count! If you don’t have a sturdy spot for step ups, do lunges instead. 200 feet is about 80 steps. Pace off 20 steps and go down and back twice on bear crawls.Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds for time: 400m run (a route that takes 1:30 to 2:00) 21 bent over row* 15 straight leg deadlifts or good mornings (use your odd object, a broomstick, or a barbell if you have one) 9 V-ups (scale: tuck-ups) *Use any odd object you can find for the bent over rows (a filled backpack or bag of dog food works). Rows will be with two arms. The important thing is to get a pulling movement in. If you have rings you can sub ring rows.Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Home wod for tomorrow: Death by burpees On the minute for as many minutes as possible: Minute 1: 1 burpee Minute 2: 2 burpees Minute 3: 3 burpees Continue adding 1 rep each round until you cannot complete the required number of reps within the minute Then, accumulate: 1 minute superman hold 1 minute hollow holdRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 75%) Metcon Metcon (Time) E4MOMx 6 rounds 400 m run Record slowest round *Hold faster pace from previous week Metcon Metcon (Time) For those that would like to stay active at home: 5 rounds for time: 5 Handstand wall walks (scale: inchworm + push-up) 20 Jumping lunges, alternating legs (scale: lunge steps) Then, 3 sets max time L-sit (use the floor or sturdy chairs for L-sits). Scale to tuck sit or one-leg L-sit. Rest as needed between sets.Read more