October 21, 2013
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Compass – CrossFit
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
Broad Jump (Distance)
Rest
Muscle-ups (Max Reps in 3 minutes)
Rest
Push-ups (Max Reps in 3 minutes)
Rest