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 Snatch (2 RM from Hang) Establish a heavy 2 RM from the Metcon (Time) 40 cal row 400 m run 26 HRPU 26 KBS (53/35) 26 Sit Ups 26 DU (3:1) 26 air squats 26 Box Jumps (24/20) 26 walking lungeRead 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+ Barbell Warm Up Metcon Metcon (Time) For Time 12-9-6-3 Squat Clean Thruster (155/105) Ring Muscle Up (For Sx please complete 18-15-12-9 C2B or Pull Ups) 3 rounds of: 50 OH lunge (95/65) 25 T2B 25 KBS (53/35) Then 300 DU 150 STO (95/65) 75 Burpee Box Jumps (24/20)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run SS arm circles forward and back leg swings 10 GM (45/33) 10 RDL (45/33) Iron Cross then.. 15-10-5 WBS (20/14) Ball Slams (20/14) Gymnastics Toes-To-Bar (3 ME sets ) Rest as needed between sets Metcon Metcon (5 Rounds for reps) TABATA (8 round of 20:10) (1 min rest between exerises) ROW (meters) WB (20/14) Pull Ups (Rx strict) Burpees shuttle run (Mailbox and back) *document lowest score for each exercise. For exmaple if Matias did 15 burpees his first round and 2 burpees his last round, his score would be 2 for the burpees. Try and find a very challending pace and try and hold.Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 200 m row +300 m run PT GM Leg Swings Iron Cross Scorpion 2RNFT 10 RDL (45/33) 5 strict Press (45/33) 10 Lunges (no barbell) Weightlifting Deadlift (3×10 (try to work up to 60-65%)) Metcon Metcon (Time) 21-15-9 DL (225/155) HSPU KB Box Step Overs (53/35) (35/26)Please scale DL appropriately. Remember you have already completed 30 DL at a moderately heavy load.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+ split jerk barbell warm up (3 strict press, 3 push press, 3 push jerk, foot work, 3 split jerk) Weightlifting Split Jerk (Establish 1RM ) Warm up 7-5-3-1-1-1 Metcon Metcon (Time) For Time 50 Cal Row then.. 5 rounds of 60 DU (2:1) 40 air squatsRead more