12/8/17 – CrossFit OwnIt
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12/8/17

7
Dec

12/8/17

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

2 rounds

2 mins ME Cal Row (other partner must hold FR 95/65)

20 sec rest

2 mins Cal Bike (other partner must hold FR 95/65)

20 sec rest

2 mins synchro K2E/knee raises

20 sec rest

2 mins alt prowler

20 second rest

2 min FR lunge

20 sec rest

2 mins rest

20 sec rest