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 (AMRAP – Reps)

Tabata 30/15 6 rounds @ each station before moving

Row

Dips

KB FR hold (53/35)

100m sprint

Burpees

Lunges (single arm DB alt arm each round50/35)