CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Metcon Metcon (Weight) 6 min EMOM 3 snatches @ 65 % *rest 4 minutes Metcon Metcon (Weight) 6 min EMOM 3 squat clean and J @ 65% Metcon Metcon (Time) 7 RFT 7 Hang Squat Cleans (135/95) 7 HSPURead more

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) 5RFT 21 WB (20/14) 15 burpee box jump over (24/20) 9 T2B24 minute cut off Metcon Metcon (No Measure) 3RNFT 30 ab mat ait ups 30 RDL (45/33)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT Leg swings Iron cross SS 2RNFT 10 squats 5 HRPU 10 RDL Weightlifting Back Squat (10 min emom – 1 rep AHAP) Metcon Metcon (Time) Min 0- 30 power snatches (135/95) Minute 8- 30 C and J (135/95) Minute 16- 30 Thrusters (135/95)Record your final time 🙂 please scale load as needed. Weight should be across for all liftsRead more

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) Partner MetCon: 7 rounds of: 9 power snatch (95/65) 12 box facing Burpees (30/24) 7 rounds of: 9 pull Ups 9 Front Squats (115/85) 40 DU 7 rounds of: 10 DL (225/155) 12 T2B 15 WB (20/14)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 M run PT leg swings SS iron cross scorpion 3 inch worms 2RNFT 10 jump squats 10 sit ups 10 push ups Metcon Metcon (Time) 21-15-9 Power Cleans (135/95) Ring Dips 400 m run Metcon Metcon (Time) For Time 50 Cal Row 50 Bar Facing BurpeesRead more