12/16/16 – CrossFit OwnIt
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12/16/16

15
Dec

12/16/16

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)

5 rounds of each movement

45 seconds of work/15 seconds of rest

lunges (75/55)

burpees

push press(75/55)

shuttle sprints

SDHP (75/55)

Then…….

Weightlifting

Clean and Jerk ( 12 minutes to establish a 1 RM C and J)