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) 5 rounds of Helen 400 m run 21 KBS 12 Pull Ups 5 rounds of 7 clean and Jerks (155/105) 7 Ring MU 5 rounds 10 DL (245) 30 Med Ball Sit Upspartner WOD *YOUGOIGORead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Downward Dog (2x 30 seconds) 2 Minutes to establish biggest set of DU then.. PT GM SS Iron Cross 2 rounds 10 WB 10 Ball slams Metcon Metcon (Time) 3RFT 30 WB (20/14) 3 Rope Climbs14 minute cut off Metcon Metcon (3 Rounds for reps) TABATA (30 seconds rest between movments) Row Bar Facing Burpees Front Rack Lunge (95/65)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 CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-BarRead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT GM flag pole stretch SS clean barbell complex 2RNFT 10 Push Ups 10 OHS (45/33) 10 squat cleans from power position (45/33) Weightlifting The Other Total (Total Weight) Clean Bench Press Overhead Squatathlete will have 40 minutes to establish a 1RM in all three movements.Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT SS Iron Cross Scorpion 2RNFT 10 RR 10 air squats 10 hanging knee raises Metcon Metcon (Time) For Time 200 DU (3:1) 40 FS (135/95) 30 T2B 20 Push Jerks (135/95) 10 Ring MU (C2B 2:1) (Pull Ups 3:1)Read more