Friday [02/14/14]: 5:15AM, 6:00PM & 7:00PM -WOD

Compass – CrossFit

View Public Whiteboard

PRE: Matt Chan Dynamic Warm-up

25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll

WOD: Metcon (for effort)

Chain Reaction (AB-athon style)