December 06, 2014
0
Compass – CrossFit
Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll
Metcon (Time)
5 RFT:
10 Back Squats (225/165 lbs)
3 Muscle-ups
10 KB Swings (72/53 lb.)
