Open Gym Strength and Conditioning – CrossFit

Warm Up

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards 10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm- up

or

Banded 7’s

WORKOUT PREP –

1 set:

100m Run

5 Pull-ups

10 Push-ups 15 Air Squats 100m Run

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.
To learn more about Murph click here

Mobility

MOBILITY –

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)