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

Skill

Double-Unders (or Triple Unders)

12 Mins to work on DU or Triple Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

300 m run (1 rep if completed)

27 DU (3:1)

21Air Squats

15 Pull Ups

9 Burpees

3 high box jumps (36/30)

* attempt to keep to steady pace and continually move through WOD