November 04, 2013
0
Compass – CrossFit
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
Metcon (No Measure)
10 Minute EMOTM:
10 PVC Overhead Squats
Metcon (Time)
6 Rounds with a partner:
500m Row
50 Double-unders
(Rower is always occupied)
If no partner rest 1 minute between rounds.