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