C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Spider Man Lunges
Lap Walking Quad
Lap Gate Openers
+
2 Rounds
10 Scap Push Ups
10 Cobras
10 Shoulder Reach Throughs
10 Squats (:03 Pause)
10 Bow and Bends
Conditioning
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
**Only hit RX if you wear vest and go in order