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)

For time

Coach Mati B-day WOD

33 Cal bike

33 Cal row

33 KBS (53/35)

33 Box jumps (24/20)

33 C2B pull-ups

33 WBS (20/14)

33 T2B

33 DU

33 C+J (115/75)

33 Lateral burpees over the bar