CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Mobility:
1) 3rd Worlds
2) Band Pull
3) Pec/Lat
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
****Scaling For Murph****
L2: Run 800/75 Pull-ups/125 Push-ups/200 Air Squats/Run 800
L1 Metcon:
Run 800m
5 Rds of:
10 Knee Push-ups
12 Ring Rows
15 Air Squats
Then,
Run 800m