CrossFit Fornix – CrossFit
Warm-up (No Measure)
A. 4 rounds
50m run (high knees down, butt kicks back)
5 wall facing squats
5 active hang
5 push up +
300 Air Squats
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
BELOW ARE THE OPTIONS YOU WILL HAVE TO SELECT FROM TODAY.
THEY ARE IN ORDER OF PROGRESSION.
UNLESS THERE IS AN INJURY CONCERN YOU ARE ADVISED TO USE ONE OF THESE OPTIONS BELOW.
IF YOU ARE WEARNING A WEIGHT VEST, DON’T HAVE IT ON FOR SCALED MOVEMENTS (jumping pull ups, knee or reduce range push ups)
THERE IS NO CUT OFF, HOWEVER IF YOU TAKE MORE THAN 75 MINUTES (1 HOUR 15 MINUTES) TO COMPLETE YOU HAVE OVER SCALED AND YOU ARE RISKING INJURY.
OPTION – 1
RX in order (weight vest)
OPTION – 2
RX partitioned (weight vest)
RX in order
OPTION – 4
OPTION – 5
RX mini-Murph (half reps PU/PU/SQ) (either partitioned or not)
OPTION – 6
Scaled full reps (either partitioned or not)
Option – 7
Scaled mini-Murph (half reps PU/PU/SQ) (either partitioned or not)
RUN >> reduce distance if needed
PU >> jumping
PU >> reduced range, kpu