September 30, 2013
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Compass – CrossFit
Matt Chan Dynamic Warm-up (No Measure)
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
Muscle-ups (Skill Practice)
Metcon (Time)
3 Rounds:
9 Roll-outs
13 Push-ups
30 Sit ups (GHD/Med-ball)