Thursday [09/05/13]: 6:00AM & 7:30PM –WOD

Compass – CrossFit

View Public Whiteboard

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

Knees To Elbow (5 min of skill practice for max unbroken set.)

Metcon (Time)

For time:
Run 200 meters
11 Hand Stand Push-ups
Run 200 meters
11 Rope Climbs (15 ft)
Run 200 meters
11 Ring Dips
Run 200 meters
11 Strict Pull-ups