Bell House Fitness – CrossFit

Warm Up

Line drills

Knees to chest

Walking quad stretch

:20 plank hold

Knuckle drags

Walking figure 4

:20 squat hold

Over the fence

Toy soldiers

:20 dead hang

Fast high knees

Fast butt kicks

10 knees push ups

Side shuffles

Side shuffles

10 air squats

100m run

Pull Up Warm Up

10 scap pull ups

10 kip swings

10 ring rows or 5 strict pull ups

7 pull ups / ring rows / jumping pull ups

Practice Round

100m run

5 pull ups

10 push ups

15 air squats

100m run

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

Half Murph (Time)

800 Meter Run

50 Pull Ups

100 Push Ups

150 Squats

800 Meter Run

Partner “Murph” (Time)

Partner WOD:

800m run (together)

20 rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

(1 person works @ a time)

800m run (together)