CrossFit Georgetown – CrossFit
9-10AM Murph WOD
10-whenever everyone is done….Gym pot luck & End of Primal Challenge Awards.
Foam Roll: Quads, IT Band, Butt, Lats, Pecs, Psoas, Hip Flexors/Hamstrings (green/black band)
2 min AB/Rower
10 leg swings front to back
10 Banded walks side to side (green/black band)
10 Pass throughs
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