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)

Partner MetCon

4 mins Cal Row (alt every minute)

1 min rest

4 mins ME WBS (20/14) (alt every min)

1 min rest

4 mins Prowler push (alt every push)

1 min rest

4 mins Burpees over partner in plank (alt every 10)