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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options 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...
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Metcon (Time) Partner 5k Row Partner A begins on the rower. Partner B will run 400m. When Partner B returns from run partners will switch movements. Workout is complete when you reach 5k on the rower.
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Warm-up Ankle Mobility 2 Rounds 60s Jumping Jacks 60s Box Bear Crawl 60s Broad Jump 30s Side plank each side 30s Ground to sky reaches 30s rest Metcon (Time) 100 Double Unders 100 Thrusters 100 Double Unders
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 4×8 DB Rows 10x6s Chin Over Bar Hold Metcon (AMRAP – Rounds and Reps) 7 AMRAP 100ft Sprint 7 Burpees 3 min rest Metcon (Time) 80 Situps 50 Pushups 30 Pullups
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Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (3-3-3+) 70% 80% 90% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Rounds and Reps) 10 AMRAP 15 Box Step Overs 15 Toes to Bar
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Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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