CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
5 A-Frame Press-ups
5 Inch Worms w/ Hand Release Press-up
Skill
Pec Punisher
5 Rds of:
– Max Rep DB Floor Press
– Max Rep Ring Press-up
– Max Rep H/R Press-ups
The aim of this is to see how many Hand Release Press Ups you can do AFTER emptying your chest out on the 2 other exercises.
SCORING: Your lowest scoring round is the one you score!!!
Dumbbell Floor Press (1 x Max Reps)
Ring Press-ups (1 x Max Reps)
Hand Release Press-ups (1 x Max Reps)
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