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 Weightlifting Back Squat (3×3 across) Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 8 Thrusters (75/55) 8 T2BRead more

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) 12 min EMOM 1 Power Sntach at 75% across Metcon Metcon (Time) For Time 3RFT 27 DU (3;1) 21 DL (225/155) 15 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 Weightlifting Front Squat (3×3 across) Metcon Metcon (Time) 60-40-20 WB (20/14) 30-20-10 Pull Ups (sx Jumping C2B/RR/Jumping Pull Ups)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Downward Dog 2 min DU attempts PT flag pole stretch SS iron cross 5 inch worms 2RNFT 15 RDL 15 air squats Weightlifting Push Press (5×2 AHAP) Metcon Metcon (AMRAP – Reps) 6 individually scored rounds of: 2 min AMRAP 200 m run ME Power Cleans with remainder of time (185/135) *rest two minutes between rounds. **Add total number of power cleans after all 6 rounds are completed.Read 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 27-21-15-9 Front Rack Lunges (115/75) Box Jump Over (24/20) 27-21-15-9 C2B STO (115/75) 27-21-15-9 Hang Power Snatch (115/75) 400 m run between sets (3 total) *you go I goRead more