CrossFit Seven Cities – CrossFit
Warm-up (No Measure)
On your own just before your turn to go. Give yourself about 10-15 min for the warmup below.
10 Walking Lunges
10 Single Arm DB Shoulder Press
30 sec Plank
10 Hanging Shoulder Shrugs
10 Hollow Arch (Kipping Swings)
5 Knee Pushups
GO ENJOY THE WORKOUT!
Workout of the day
300 Air Squats
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