CrossFit WOD 7/4/20

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
V2:

1 Mile Run/Walk

50 Pull-ups/Ring Rows

100 Push-ups

150 Air Squats

1 mile Run

V3:

1/2 Run/Walk

50 Pull-ups/Ring Rows

100 Push-ups

150 Air Squats

1/2 Run/Walk

Workout of the Day

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    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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