Power CrossFit – CrossFit
WARM-UP
WARM-UP (No Measure)
Row 1,000 m
50 Double unders
Crossover activation
2 rounds not for time of:
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
10 calf stretches
MOBILITY:
Couch stretch
Hip flexion with external rotation
Foam roll any sore spots
Forearm stretches
Ask your trainer about other band stretches and the Lacrosse ball
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
RX: (20/14# vest)