Friday [10/25/13]: 6:00AM, 6:00PM & 7:00PM -WOD

Compass – CrossFit

View Public Whiteboard

Dynamic Warm-up (No Measure)

Walking Knee hug
Walking Quad Stretch
Inchworm
Spider Walk
Toy Soldier March
Walking Toe Touch
High Knees
Backwards Run
Karaoke Knee Drive

Double-Unders (10 Minute Skill Practice)

Metcon (Distance)

12 Minutes:
Max Effort
Row ~or~ Run