CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT Leg Swings GM SS 2RFT 10 KBS 10 Goblet Squats (35/26/18) Weightlifting Snatch (10 min EMOM) 1 squat snatch (add weight as needed) technique>load Metcon Metcon (Time) 3RFT 21 Burpees 21 Pull Ups 21 Thursters (75/55)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Partner Row Game + Dynamic Warm Up Metcon Metcon (Time) Partner MetCon 75 WB (20/14) 5 rounds of: 10 burpee box jump over (24/20) 5 c and J (185/135) 75 WB (20/14) 5 rounds of : 10 burpee box jump over (24/20) 5 C and J (185/135) 75 WB (20/14)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 (AMRAP – Reps) TABATA (8 rounds; 20 work: 10 rest) (30 seconds rest between exercises) Cal Row Burpee SDHP (75/55) Shuttle Run (bottom of driveway and back) STO (75/55) Tire Flip Box Jumps (24/20)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run 10 PT SS leg swings flag pole PT 2RFT 20 air squats 10 pull ups 5 thursters (45/33) Metcon Metcon (Time) 5 MIN AMRAP 2-4-6-8-10-12..etc. Thursters (95/65) Pull Ups *rest 3 minutes Back down the ladder for time. If Matias made it into round of 10 he would do: For Time 10-8-6-4-2 Thursters (95/65) Pull Ups Weightlifting Overhead Squat (3×10)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+ clean complex + snatch complex Weightlifting Snatch (1 power snatch every 40 seconds @ 65%+ (8 minutes)) athlete may go up in in weight technique > load Weightlifting Clean (1 power clean every 40 seconds @ 65% +(8 minutes)) athlete may go up in weight technique > load Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 T2B 7 Kipping HSPU 5 Power cleans (135/95)Read more