Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Warmup Run
400 Meter Run
40 Seconds
Air Squat Hold
Child’s Pose
Chest Stretch
30 Seconds
Scap Pull-ups
Push-up to Down Dog
Air Squats
20 Seconds
Kip Swings
Straight Leg Inchworms
Air Squats
15 Seconds
Strict Pull-ups
Push-ups
Air Squats
5 Reps Each
Pull-ups
Push-ups
Air Squats
Metcon
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
If Unable to Run:
* 2000 Meter Row
* 160/115 Calorie Bike
