Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills:

25′ each movement

Knee to Chest

Butt Kicks

Frankenstein Kicks

Side Shuffle (wall to wall)

Heel Walk

Toe Walk

2 Rounds:

10 Scap Pull Ups

10 Scap Push Ups

:20 Child Pose

4/4 Groiner Stretch

5 Bootstrappers

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