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) In teams of two complete 27-21-15-9 T2B Ring Dips OHS (135/95) “Modified Jackie” 800 m run with Bumber (45/33) 75 Thrusters (45/33) 40 Pull Ups 4 rounds of 50 DU (3:1) 10 Power Cleans (225/155)Run is performed together and only one parter should carry bumper at a time. Power cleans should be moderately heavy between 75-85% of 1 RM. Please try to have only one bar and add/strip weight as needed.Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT Leg swings SS Iron Cross 2RNFT 5 inch worms 5 pull Ups 5 KBS Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Weightlifting Snatch (1 power snatch + 1 hang squat snatch + 1 OHS) complete at least 5 sets working up to a heavy complex for the dayRead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 200 m row + 400 m run PT Leg Swing flag Pole Iron Cross Scorpion 2RNFT 10 RDL (45/33) 10 Mountain climbers Weightlifting Deadlift (4×3 AHAP) Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5-10-15-20-25 etc.. DU (2:1) 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 Weightlifting Split Jerk (Split Jerk Strict Press (3×3)) split jerk bar overhead, then perform 3 strict presses from the front rack while your feet remain in the split catch. position. NOT for Max Load. Then establish a heavy split jerk for the day. Metcon Metcon (AMRAP – Reps) 5 min EMOM 4-8 strict HSPU *1 min rest 5 min EMOM 8-12 Burpees *1 min rest 5 min EMOM 4-8 kipping HSPUPick a number that you can manage but is extremely challengingRead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run 10 PT 10 Leg Swings SS Iron Cross Scorpion duck walk (10 steps x2) 2RNFT 10 KBS 10 goblet squats Weightlifting Back Squat (4×5 AHAP) Metcon Death By Thrusters (95/65) (AMRAP – Rounds and Reps) 1st minute – 1 thruster 2nd minute- 2 thrusters 3rd minute- 3 thrusters etc..Read more