December 30, 2013
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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
WOD1: Metcon (AMRAP – Rounds)
Death By:
Farmers Carry (72/53 lbs)
WOD2: Metcon (Weight)
EMOTM, 20 min:
1x Strict Press
1x Push Press
1x Push Jerk
FIN: Metcon (Time)
Weakness Breakout, Weightlifting:
Coach’s Choice
Only if there is remaining time after WODs.