MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Row easy pace for 5 minutes with a sprint for the last 10 seconds of each minute.
Line Drills:
Quad Stretch
Knees to Chest
Walking Spidermans
Cradle Stretch
Lunge Twist
Carioca both directions
Butt Kicks
High Knees
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