CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
ON YOUR OWN & PRIOR TO START TIME!!!
Sampson stretch
Calf stretch
KB goblet squat stretch
MC hip stretch
PVC pass throughs
Shoulder kips
–
10 pull-ups/ring rows
10 push ups
10 wall squats
10 burpees
WOD
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
Partition as needed. Recommended for just about everyone, but certainly beginners and 1st timers:
20 rounds of: 5 pull-ups, 10 push-ups, 15 air squats.