Monday

26
May

Monday

CrossFit Seven Cities – CrossFit

Warm-up

Warm-up (No Measure)

On your own just before your turn to go. Give yourself about 10-15 min for the warmup below.

3 sets:

Run 200m

10 Walking Lunges

10 Single Arm DB Shoulder Press

30 sec Plank

then…

3 sets:

10 Hanging Shoulder Shrugs

10 Hollow Arch (Kipping Swings)

5 Knee Pushups

then…

1 set:

3 Pullups

5 Pushups

7 Squats

GO ENJOY THE WORKOUT!

Workout of the day

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