Warm-up Drills (07.06.2010)Row 500m
9 Fundamentals x 5 reps each (45lbs)
Shoulder Opening Drill (wall)
Scorpion Stretch
ITB Stretch
''Murph'' (07.06.2010)
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run
Notes: Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a 1 mile run.
If you've got a twenty pound vest or body armor, wear it.
Post times to comments.
Skill Development (07.06.2010)
3 Rounds of
L-sit/V-sit for max time
21 x Abmat Sit-ups
CrossFit Endurance WOD (07.06.2010)
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest
Post distances to comments.
Posts
7 comments:
Warm Up: Run 800, 15 Burpees, 15 Air Squats, 15 Back Ext x 2 rounds
Alt WOD AMRAP 20 min: 5 pull ups, 10 KB swings, 15 push ups (15 rounds / 5 pull ups)
B-Rye
1/2 murph 43:00
MURPH ON A DAY LIKE TODAY????????? I am glad I am on sabbatical...........
OD
Murph
35:26 rx'd
Mike L.
47:34 Rx'd
"Murph"
37:44 Rx'd w/o vest
56:24 +20lb vest
Khan
Post a Comment