December 02, 2013
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Compass – CrossFit
SKILL: Metcon (AMRAP – Reps)
Tabata Chest to Bar (Strict)
WOD: Metcon (AMRAP – Rounds)
20 minute EMOTM:
Athlete choice of:
30 sec Weighted plank
or
30 sec Handstand Hold
or
15′ Handstand Walk
PRTC: Metcon (No Measure)
Weakness Break Out; Gymnastics:
Air Squat
Pull-up
Push-up
Dip
Handstand Push-up
Rope Climb
Muscle-Up
Press to Handstand
Back Extension
Sit-up
Jumps
Lunges