November 01, 2014
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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
Metcon (AMRAP – Rounds and Reps)
20 min Partner AMRAP:
7 Back Squat (225/135)
9 Box Jumps (30/24)
11 Ring Dips
(Partner 1 goes all the way through then Partner 2 follows, Repeat for 20 mins)
