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 HSPU