Murph Ready 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: Row 250m 10 Banded GM 10 Russian Twists (10 lb plate) 10 “Pole Lunges” (5 each leg) Pre-WOD Stretching Down and Ups Peaks And Valleys Swimmers Egyptians Leg Swings Arm Swings Lunge and Twist Weightlifting Front Rack Lunge (4×20) Walking superset with Core work Plate…