February 13, 2014
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Compass – CrossFit
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)