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