FRIJUL3

CrossFitAllen – CrossFit

Mobility

Spending 5-7 Minutes Rolling/Smashing:

Calf

Glutes

Hips

Quads

Lats

Active Recovery WOD

Metcon (No Measure)

At 60% of your capacity, complete:

8-10 Minutes on a bike

15 Glute Bridges

15 Dead Bug Angels

15 Supermans

8-10 Minutes on a rower

15 Glute Bridges

15 Dead Bug Angels

15 Supermans

8 Minute Jog

15 Glute Bridges

15 Dead Bug Angels

15 Supermans

Conditioning

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

Cool Down

1 Minute of Each:

Pigeon Each Side

Couch Each Side

Chest/Pec Stretch on Wall/Rig

Straddle Stretch

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