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

1x 10 @ 60%

1×8 @ 65%

1×8 @ 70%

1×8 @ 75%

Weightlifting

15 minute to establish heavy complex for day (1 Clean + 1 FS + 1 Split jerk)