CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/Basic Kip 2×10/10/10 (30s)

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
*Options: 1/2, 3/4, Partitioned, Unpartitioned, Rx-Vested

*Pull-Ups (S-Jumping, Rx-Chin)

*Push-Ups (S-Knee/Elevated, Rx-C2F)

*Record Time + Details

Mobilize

Chest Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Wall Stretch (1 Min Each)