CrossFit – Mon, May 29
Warm Up
<p>1 Round Through<br />10 yd walk on toes<br />10 yd walk to toes backwards 10 yd walk on heels<br />10 yd walk feet turned out<br />10 yd walk feet turned in<br />10 yd lunge walk-arms locked out overhead<br />10 yd lunge walk – torso twist towards forward leg<br />10 yd butt kickers<br />10 yd high knees<br />-into-<br />Crossover Symmetry Warm- up<br />or<br />Banded 7’s</p><p>WORKOUT PREP -</p><p>1 set:<br />100m Run<br />5 Pull-ups<br />10 Push-ups 15 Air Squats 100m Run</p>
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Mobility
<p>MOBILITY -</p><p>1 min foot smash with lacrosse ball (each side)<br />1 min pec smash on rig with lacrosse ball (each side)<br />1 min foam roll lats (each side)</p>
Add Comment