CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run + 20 cal row PT + helicopter both sides flag pole stretch 5 GM 5 inch worms (no push up) 3×30 seconds bottom of squat 2 RFNFT 3 HSPU 6 dips 9 push ups Metcon Metcon (Time) For Time 400 m run 21 HSPU 21 Ring Dips 21 Push Ups 400 m run 15 HSPU 15 Ring Dips 15 Push Ups 400 m run 9 HSPU 9 Ring Dips 9 Push Ups 400 m runRead 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 Weightlifting Snatch (2 full snatches EMOM for 9 minutes @ 75%) Weightlifting Clean and Jerk (2 squat cleans EMOM for 9 minutes @ 75%) Metcon Metcon (Time) For Time with 17 min CAP 30 Box Jumps (30/24) 30 C2B 30 KBS (53/35) 30 front squats (115/75) 30 T2B 30 push press (115/75) 30 DL (115/75) 30 WB (20/14) 30 Burpees 30 DURead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT Flag Pole Leg Swings GM 3 Inch worms SS Barbell Warm Up 2 strict press 2 push press 2 push jerk 2 split jerk 2 cleans from power position hang floor 2 front squats 2 squat cleans Metcon Metcon (Time) For Time with Partner 50 cal row 50 back squat (155/105) 21 clean and jerks (135/95) 15 clean and jerks (185/135) 9 clean and jerks (225/155) 3 rounds of 400 m run 30 pull ups 30 box jumps (24/20)Read more

CrossFit OwnIt – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsRun or Row 400 m prior to rounds stated above Skill Turkish Get Up (Establish 30 reps alternating arms in 18 minutes) Metcon Metcon (Time) For Time DU (2:1) 90-80-70-60-50-40-30-20-10 DL (275/185) 1-2-3-4-5-6-7-8-9Read 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 Shoulder Press ( 1 push press + 2 push Jerk + 3 split jerk) establish heavy complex. Technique > Load (7 total sets) Metcon Metcon (Time) For Time 20HSPU 400 m run 10 HSPU 400 m run 20 HSPURead more