Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

5-4-3-2-1 Inch worm w/push up

Each Rounds

100m run

Then

2 Rounds Not For time

5 Scap Pull ups

10 Sit Ups

5 Kipping Swing

10 AB-Mat Sit Ups

5 Strict Pull Ups/ring rows

Then

200m run

2 rounds

5 pull ups/ring rows

10 push ups

15 air squats

200m run

Workout

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

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)