05252015

FitCity CrossFit – CrossFit

Cookout/Potluck at Keith and Tara’s house today at 1:30! Thanks for hosting guys!!

Warm-up

(No Measure)

10m Spiderman Crawl

10m Booty Kickers

10m High Knees

10m Side Shuffle x2

x3

Squat & Shoulder Prep

Metcon

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

Metcon

Half Murph (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Squats

800m Run

Metcon

Quarter Murph (Time)

800m Run

25 Pull Ups

50 Push Ups

75 Squats

800m Run

Mobility

(No Measure)

Strap Stretch

Foam Roll as needed

Overhead Shoulder Distraction