CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT flag pole leg swings SS iron cross scorpion 2 RFT 10 RDL (45/33) 10 air squats 10 Push Ups Weightlifting Front Squat (5×2 across (22 min)) Metcon Metcon (Time) For Time 50 cal row 50 HSPU 50 BurpeesRead 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 (Weight) 8 mins of: 1 power clean at 75% every 40 seconds Rest exactly 4 min ***purpose if to work on speed, technique and consistency Metcon Metcon (Weight) 8 min of: 1 power snatch at 75% every 40 seconds***purpose if to work on speed, technique and consistency Metcon Metcon (Time) For time (18 minute time cap) 75 WB (20/14) 50 T2B 50 WB 25 T2BRead 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) 3RFT 400 m run 15 Power Cleans (155/105) 9 Box Jumps (30/24) Metcon Metcon (Weight) 8 min alt emom even: 50 DU (SX work for 40 secs DU attempts) odd: 20 DL (225/155) **** pick a heavy weight that athlete can complete 4 rounds of 20 reps UBRead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT leg swings iron cross scorpion SS Snatch Barbell Warm Up Weightlifting Snatch (12 Min EMOM- 1 Squat Sntach AHAP ) technique > load Weightlifting Back Squat (5×2 across)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Coaches Choice 🙂 Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more