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

Weightlifting

Back Squat

2×2 @ 90%

2×4 @ 84%

1×10 @ 75%

Metcon

Metcon (Time)

For time

30-20-10

OH lunges (95/65)

10-20-30

Lateral burpees over the bar