January 20, 2014
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Compass – CrossFit
PRE: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
SKILL: Shoulder 2 Overhead (10 min of skill work on various overhed lifts)
Any method except snatch
WOD: Metcon (Weight)
10 min, EMOTM:
3x S2OH
Rest must be in front hang pos. or there will be burpees.
FIN: Metcon (Weight)
Weakness Breakout, Weightlifting:
20x Back Squat
