CrossFit Belleville – WOD

WarmUp

Dead Bug Hold :60

Inch Worm push ups – 5 reps

Scapula pull ups w/ 2 count at the top- 10 reps

Child’s Pose :60

Downward dog to push up x5

2RNDS

3 Pullups

4 Pushups

5 Squats

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