05/30/2022 – American Fitness Co

05/30/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL & SPECIFIC WARM UP

2 Rounds:

0:30 Push-Up to Down Dog

0:30 Air Squats

10 Scap Retractions

5 Kip Swings

3 Strict Pull-ups or Ring Rows

Practice Round

200m Easy Jog

5 Pull-Ups

5 Push-Ups

5 Air Squats
Break-up Strategies:

-The Classic – 20 Rounds of: 5 Pull-ups, 10 Push-Ups, 15 Air squats.

-The Big Sets – 10 Rounds of: 10 Pull-ups 20 Push-Ups, 30 Air squats.

-The Smart One – Knowing Push-up stamina is a limiting factor: 20 Rounds of 5 Push-ups, 5 Pull-ups, 5 Push-ups, 15 Air squats.

-Unpartitioned – 100 Pull-Ups, 200 Push-Ups 300 Air Squats.

Hero 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