12/30/16 – CrossFit OwnIt
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12/30/16

29
Dec

12/30/16

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 at each of the following stations

30 seconds on/30 seconds off

SDHP (75/55)

KB Thruster (35/26)

Double Russian KB Swing (53/26)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups