New Ulm CrossFit – WOD

Warm-up

2 Rounds

100m Jog

10 Scap Shrug

10 Kip to Swing

10 Scap Push-up

5 Push-ups

6 Squat Jumps w/ Pause

Mobility

Wrists

20 Knuckle Drags

20 IY Banded Drill

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

200m Jog

16 Banded Step-Overs

12 Single Arm KB Swings

14 Leg Raises

3-5 Strict Pull-Ups

12 Ecc Step-Ups or Pistols

10 Alt V-Ups

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