CrossFit Inventive – CrossFit
Warm-up
300m Jog
10 Leg Swings Forward Lateral
5 Inchworm 1 Push-up
30 sec Spiderman Lunge Hold e/s
30 Calf Stretch e/s
30 calf pumps
20 scorpions F/B
30 sec Lower Back/Hipflexor
——————–
Activation
20 Banded Pull Aparts
20 Pass Throughs
10 Scap Pulls
10 Kipping Swings
10 HRPu
10 Air Squats
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
SUBS
No Vest
Walk/Jog
Row 1600/1200m
Bike 3200/300
Pull-ups:
Ring Rows
Dual DB Bent Over Row
Push-ups:
From Knees/Knees & Toes
Dual DB Floor Press
Air Squats:
Reverse/Forward Lunges
